29 Jun CrossFit – Thu, Jun 29
Announcements
CANADA DAY SCHEDULE
Friday – last class is 5:30pm
Saturday- regular
Sunday – regular
Monday – 8/9/10
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
200m jog
25’ Dynamic monkey clap
10 beat swings
B. Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch
https://youtu.be/ThluzxR0SBw
Contract (down) for 5 seconds / relax (up) for 5 seconds
5 reps/side
C. Specific
2 sets
– 6 Banded tall kneeling lat pulldown
– Hollow body hold 20 seconds
Gymnastics
Bar Muscle Up Progressions (Checkmark)
– Hips To Bar
– Box Jumping Bar Muscle Up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Bar muscle ups
7 Power Cleans 135/95 lbs*
12/9 Cal Row
Score: Rounds & Reps
KG: 60/43
Scaling Options
Beginner
5 Pull Ups/ Banded/Ring Rows
7 Power Cleans @ 55/45lbs
12/9 Cal Row
Intermediate
5 Strict C2B / 5 Jumping BMU
7 Power Cleans @ 115/75lbs
12/9 Cal Row
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