Tuesday, July 26th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

200m Row @Easy

20 Single arm OH March

15 Table Top Glute Bridges

10 Band Pull Apart

B. Mobility

10/10 Greatest Stretch

5/5 DB Windmills

C2.Specific (Pre Metcon)

2 sets

100m Row

3 Hang cleans @increasing

5 TTB

Gymnastics

A: Metcon (AMRAP – Rounds)

EMOM 12

M1 – 1 or 2 Rope Climbs

M2 – 8/8 Single Arm DB Row with rower support*

M3 – 15 Hollow Rocks

*https://youtu.be/RhhoRQMmnUA
Scaling Options

Beginner

2 Rope Climbs from the seated to standing

Perform

Legless Rope Climbs

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

500/400m Row

15 Hang power Clean 115/75 lbs

15 TTB
Scaling Options

Beginner

300m Row

@Light

Hanging Knee Raise

Intermediate

@95/65 lbs

Toes to eye level

Perform

AMRAP 15minutes

1K Bike erg

15 Hang power Clean @115/75 lbs

15 TTB

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