07 Aug Sunday, August 7th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
3 rounds
20 Jumping Jacks
10 Rotating scorpions
10 Scapular Pull-Ups
https://youtu.be/FPpTDqBzYVw
B. Activation
3 sets
5 Pause strict press*
10 Banded W-Y
*Pause for 2 seconds in extension.
Metcon
A: Metcon (Weight)
4 sets
12 DB pullovers @heavy
10 Banded face pull
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
12 min Cap
Metcon
B: Metcon (Time)
3 rounds for time
100′ KB OH Carry 2x 24/16kg
800m Run
20 Burpees
TC: 21 min
Score: Time
Scaling Options
Beginner
100’ Single DB OH carry (50/50) @ 12/8kg
400-600m Run/Row
15 burpees
Intermediate:
100′ Double KB OH Carry @ 20/12KG
800m run/row
20 burpees
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