18 Apr Performance
CrossFit Metric – Performance
Strength
Front Squat (4×8)
Every 3mins x4
Focus on form over weight – chest and elbow in good rack position
Metcon (Weight)
4 Sets
2 Rope Climbs – Fast
8 Front Rack step ups – 20″
15 Push ups
rest as needed
Good quality push up – change hand positions every 5 reps (wide, narrow, hand in, hands out etc)
Front rack with a barbell – use back leg as little as possible – 8reps = 4 each leg alternating
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