Saturday, August 6th 2022

CrossFit Metric – CrossFit

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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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