CrossFit – Tue, Jul 18

CrossFit Metric – CrossFit

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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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