15 Jul Friday, July 15th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

400m Run

5/5 Cossack Squats

20 Shoulder Taps

200m Run

5/5 Deep Squats T-Spine Rotations

20 Hollow Rocks

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

8/8 Single Leg Glute Bridge

20/20 sec. Copenhagen Side Plank

5-3-1 Squats @Asecending (50/60/70%)

Tempo 4.1.X.1

Weightlifting

A: Back Squat (5 x 1 @90%+)

Every 2 min.

Warm Up

80

85

Scaling Options

Beginner

5x 3 @ Heavy but controlled

Metcon

B: Metcon (Time)

10 Rounds for time

7 Burpee CTB

30 Double-unders
TC: 15 min

Score: Time

Intermediate

7 Burpee Pull Ups

20 Double Unders