21 Jan Performance
CrossFit Metric – Performance
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 22
2-3 Weighted Strict Chin Ups
9 Burpees
15/12 Cal Row
– Chin Ups: only use weight if you can do 8 or more strict chin ups
B: Metcon (No Measure)
2 rounds for quality
Side Lying Hip Complex:
A1: 20 Glute Med Leg Raises
A2: 20 Glute Min Leg Raises
A3: 25 sec Adductor Side Plank
rest 90 seconds
– complete A1 through A3 on Left side then switch to right side.
– move slowly enough to be deliberate about contracting the specific muscle
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