06 Aug Saturday, August 6th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
3 Rounds
5 Burpees
10 Air Squats
15 Banded Good Mornings
B. Mobility
Leg Swings
1 rounds
20 reps per leg
Front to back
Side to Side
Arm Circles
20 reps per direction
-Forwards
-Backwards
C. Specific
2 sets
2 Wall Walks
5 Front Squats @Ascending
10 Cal Row @ increasing intensity
Metcon
A: Metcon (AMRAP – Rounds and Reps)
With a partner (Split work as much as you like)
AMRAP 21
8 Wall Walk
10 Front Squats 135/95 lbs
20/16 Cal Row
Scaling Options
Beginner:
75/55
Intermediate:
115/75lbs
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