23 Jul Saturday, July 23rd 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
40 Jumping Jacks
10 Barbell good mornings
10 Samson lunges
B. Mobility
30sec. Pigeon Stretch Right
30sec. Pigeon Stretch Left
30sec. Cat/Cow
30sec. Downward Dog
C. Specific
With a partner
2-3 sets
5 Beat swings/Knee Raise/TTB
5 deadlifts @ascending
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
With a Partner
AMRAP 12 minutes
9 Deadlift 275/185 lbs
200m Run (together)
21 TTB
Rest 4 minutes
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 Hang Power Clean 135/95 lbs
200m Run
9 Syncro Burpees
Scaling Options
Beginner
@95/65
Hanging Knee Raise
–
@55/45
Intermediate
@225/155
Toes to Eye Level
–
@115/75
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