04 Aug Thursday, August 4th 2022
CrossFit Metric – CrossFit
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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