30 Jun CrossFit – Fri, Jun 30

Announcements

CANADA DAY SCHEDULE

Friday – last class is 5:30pm

Saturday- regular

Sunday – regular

Monday – 8/9/10

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

Partner wall ball tosses:

20 reps chest toss

20 reps overhead toss

20 reps Plank tosses*

20 rep wall ball tosses

B. Specific

2 sets

6 Alternating scorpions

5/5 single arm DB bench press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Weightlifting

EMOM 12

M1 – 30 sec Handstand Hold

M2 – 15 DB Floor Press

M3 – 15 Straight Arm Lat Pull Down

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Push press 2x 50/35 lbs

30 Double-unders
Score: Rounds & Reps

KG: 9/6

Perform

N/A