22 Sep Fitness/Performance

CrossFit Metric – Fitness

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A: Metcon (Time)

In teams of two, alternating full rounds, complete five rounds each of:

16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right)

16 Kettlebell Swings

16 Alternating Reverse Lunges with Kettlebell Goblet Hold
*If KB Push Press is difficult for you, scale with DB Push Press

B: Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 50 seconds of Reverse Snow Angels (slow & controlled)

Station 2: 50 seconds of Side-Plank Hold (Left Side)

Station 3: 50 seconds of Supine Ring Rows

Station 4: 50 seconds of Side-Plank Hold (Right Side)