21 Jul Thursday, July 21st 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 sets

20 sec Machine @increasing oace

6 Inch worms

B. Mobility

30 sec. Spider Man Stretch Right

30 sec. Spider Man Stretch Left

30 sec. Cat/Cow

30 sec. Side Lying T-Spine Rotation Right

30 sec. Side Lying T-Spine Rotation Left

Gymnastics

A: Metcon (No Measure)

EMOM 12 minutes

Min 1: 30 sec Hand Stand Hold

Min 2: 3-10 Ring Dip, 21X1

Min 3: 3-10 Chin Up, 31X1

Min 4: 10-20 Hollow Rocks

Metcon

B: Metcon (Time)

3 Rounds For time

21 KBS 32/24kg

21 Pull-Ups

400m run
TC: 15 min

Score: Time

Perform

N/A