07 Feb Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

4 rounds at 70% sustained effort:

Row 1000/850 m

40 foot One Arm KB Front Rack Lunge (left), 24kg/16kg

40 foot One Arm KB Front Rack Lunge (right)24/16kg

20 KB Box Step Ups (Goblet), 24/20

28 minute time cap

B: Hip Body Armor Giant Set (No Measure)

2-3 rounds for quality on each side:

A1: Side Lying Hip 3, 8-10, slow tempo

A2: Side Lying Inner Thigh Plank, 30 seconds

A3: One Leg Glute Bridge, 8-10, 20X2

rest as needed
rest 10 seconds b/t movements