19 Jul Tuesday, July 19th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

30 sec ROW

30sec/ side Elevated Banded ankle rocks

30sec Full squat T spine rotations

https://www.youtube.com/watch?v=ILSbK8RnGdI

B. Activation

2 rounds

4/4 Front foot elevated, front rack split squats*

4 Front rack elbow rotations

* Elevate the front foot with a stack of plates or a lower box.

Weightlifting

A: Front Squat (Every 2:30 x 5)

Warm Up (Every 2 min)

5 @50%

5@60%

5@70%

Scaling Options

Beginner

5×4 @ RPE 7/10

Metcon

B: Metcon (Time)

For time

3k Row or 6k Bike*

*Every 3 minutes perform:

10 Push-ups

10 Box jumps 30/24″
CAP 21