Thursday, August 4th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

10 Cal Row

10 Banded Pull Apart

10 Scapula Pull Ups

15 Hollow Rocks

B. Mobility

Coach’s choice

Gymnastics

A: Metcon (AMRAP – Reps)

Every 5 min. for 3 sets

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

10 Bar Muscle-ups
Time cap each round is 3 min.

Scaling Options:

Beginner

15 Tall kneeling Straight arm lat pulldown

Rest 30 seconds

4-8 Assisted Strict pull ups

Intermediate:

30 Tall kneeling straight arm lat pull down @ light band

Rest 60 seconds

5 Hips to the bar + 5 Jumping BMU

Metcon

B: Metcon (No Measure)

6 sets

4 Hang Power cleans @ 70%

10 Cal Row @ Damper 10/8

8 Broad jumps

Rest 90 seconds
TC: 20 min

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