Metcons and HSPU’s

4
Sep

Metcons and HSPU’s

CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 1 (No Measure)

3 min Jump Rope

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Lunge and Twist

Forward Skips

Backward Skips

Carioca

Strength

Metcon (No Measure)

Intervals: 4 Rounds

1. Back Rack Lunge – 12

steps (6/side) @ AHAFA

–KB’s hanging from the bar*

2. Single leg KB deadlift – 4 x 10/side @ AHAFA

AHAFA = As Heavy As Form Allows

These rounds are not for time, but should be worked with as little rest as possible.

Gymnastics

Metcon (Time)

For Time (8-10 min Cap)

Option 1- 30 Strict HSPU

Option 2- 20 Strict HSPU

Option 3- 40 Kipping HSPU

Option 4 – 40 Heavy DB PP (you pick weight)

Metcon

Metcon (Time)

For Time (12-15 min cap)

5 Rounds

18 Wall Balls 20/14

18 Deadlift 175/115