24 Jul CrossFit – Mon, Jul 24

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

12 Banded Dead Bugs

10 Glute Bridges

30 sec Glute March

5 Push Up to Down Dog

10 Reverse Fly

B. Specific

-Slow controlled wall walks (Go as high as possible)

https://youtu.be/wbMmvgmVyIg

– Head stand (all)

– Head stand against the wall (Int + Advanced)

– Head stand to kipping HSPU (Int + Advanced)

Gymnastics

Gymnastics (Checkmark)

5 sets

20 Banded Triceps extension @fast

10 Kipping HSPU

Rest 90 seconds

RX+ add a deficit
TC: 12 Minutes

Score: Checkmark

Intermediate

10-20 Banded Triceps extension

5 Kipping HSPU, reduced ROM if needed

Metcon

Metcon (Time)

6 rounds for time

14 TTB

14 DB Step-ups 2×50/35 lbs, 24/20″
TC: 14 minutes

Score: Time

KG: 25/15

Perform

6 rounds for time

14 CTB

14 DB Step-ups 2×50/35 lbs, 24/20”