19 Feb Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

10 minutes of gymnastics skill work.

– Coach will be detailing points of performance on Toe to Bar

1) toe to bar mount

2) Lat engagement

3) Leg return for efficient kip swing

4) tension vs swing, speed vs efficiency

B: Metcon (3 Rounds for reps)

Against a running clock:

AMRAP 5

8 Toe to bar

8 Box Jump, 30/24

rest 2 minutes, at 7 minutes:

AMRAP 5

10 Ab Wheel Roll Outs

10 Burpee Box Jump Overs, 24/20

rest 2 minutes, at 14 minutes:

AMRAP 5

16 V-Ups

16 Box Step Ups (8L/8R), 30/24