20 Jun CrossFit – Tue, Jun 20
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
1 min row @ easy
100 meter run @ easy
5 Push-ups
10 Scorpions
12 Reverse Snow Angels
B. Specific Drills
Row-
50m Legs only
50m Legs + hips
50m Hips + arms only
100m Full stroke
Run-
20 Seated Arm action: https://youtu.be/XiES8Mygfj4
50’ A skips x 3
50’ Butt kicks x 3 https://youtu.be/xRjl6d9mtCo
B2. Specific Ramp up
3 sets
5 Bench press @ ascending
Row 200m @ ascending speed
Run 200m @ ascending speed
Metcon
Metcon (Time)
4 rounds for time
500m Row
400m Run
15 DB Floor Press @50/35
TC: 25 min
Scaling Options
Beginner
Row 300m
Run 200m
10 DB Floor Press @ 25/15lbs
Intermediate
Row 500m
Run 400m
15 Floor press @ 35/25
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