13 Jul Wednesday, July 13th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM 4

M1 – Bike/Row/Ski

M2 – 20 Monster Walks

M3 – Bike/Row/Ski

M4 – 10 Air Squats

M5 – Bike/Row/Ski

M6 – 3-5 Broad Jumps

M7 – Bike/Row/Ski

M8 – 5 Push Up tp Down dog

Plyometrics

A: Metcon (No Measure)

Tall Box Jump

5×5 @Landing as high as possible

Rest 90 sec.
Cap 12

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

100′ DB Carry

10 DB Shoulder to OH 2×50/35

12 Cal Row/Bike
Perform

5 rounds

100′ Sled push @ moderate-heavy

10 DB Thrusters 2×50/35

15 Cal C2 Bike

Rest 3 minutes between each round

Extra Accessory

Metcon (No Measure)

3 sets

25 Fast Banded leg curls

8/8 Side Plank Lateral Raises

Rest 45

()

()