18 Jul CrossFit – Tue, Jul 18
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
5 Push Up to Down Dog
5/5 Single Leg Glute Bridges
10 Cossack Squats
10-15 Straight Arm Lat Pull Down
5 Burpees
B. Activation
2 sets
8 Band rows
8 Band face pulls
8 Band chest press
10 Kip Swings
Gymnastics
Gymnastics (Time)
For time
30 Bar Muscle Ups
*scale down as necessary
TC: 6 minutes
Score: Time
Scaling Options
Beginner
EMOM 6
3-5 Strict or Banded Chin Up
Intermediate
30 Banded Bar Muscle Up or
30 Strict Chest to Bar or
6 Min to work on Hips to Bar + Jumping BMU
Metcon
Metcon (Time)
5 rounds
15 HR Push-ups
10 Front Rack Lunge 135/95 lbs
TC: 11 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
10 Hand elevated push ups
10 Front rack lunges @ 45/35lbs
Intermediate L1
15 Band assisted push ups
10 Walking lunge steps @ 115/75 lbs
Intermediate L2
8 HR push ups
10 Walking lunge steps @ 115/75 lbs
Perform
N/A
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