14 Jul Thursday, July 14th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM x 9

M1- 50sec Bike or Row @ Ascending intensity

M2- 15 RDL + Reach OH

M3- 14 Jumping Lunges

B. Mobility

PNF Hamstring stretch

45 sec per side

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot back with the band

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 sets

10 Banded Good mornings

3/3 KB windmills

3 deadlifts @ ascending

Metcon

A: Metcon (Time)

9-7-5 Deadlifts 315/225lbs*

21-15-9 Overhead sit-ups 45/25lbs

Rest 1:1
*Do NOT use more than 80% of your 1 RM

A2: Metcon (Time)

21-15-9

Deadlift 155/105 lbs

Overhead sit-ups 45/25lbs
KG: 145/100, 20/10 KG

TC: 25 min

Score: Time

Perform

N/A