26 Jul Tuesday, July 26th 2022
CrossFit Metric – CrossFit
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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