10 Aug Wednesday, August 10th 2022

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CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

30 sec. Jumping Jacks

5 Pause air squats

25’ duck walk

5 Pause air squats

30 second Burpees

B. Mobility

90/90 hip rotations

12 rotations (6/6)

https://youtu.be/dMsXx_Qqpj0

C. Activation

2 sets

8/8 single leg glute bridges

1 Front squat + 5 Sec hold + 1 Front squat @50-60%

Weightlifting

A: Front Squat

Every 2 min.

4 @75%

3 @80%

2 @85%

4 @80%

3 @85%

2 @90%

Scaling Options

Beginner

5 x 4 @ RPE 7

Metcon

B: Metcon (Time)

For Time, partition as desired

100 Wallballs 20/14lbs

100 KB Swings 24kg/16
TC: 14 min

Scaling Options

Beginner

60 Wallballs

60 RKBS 12/8

Intermediate

80 Wallballs

80 KB Swings

Perform:

8 rounds

10 Wallballs @20/14

10 KB Swings @32/24 Kg

Rest 60 seconds after every 2 rounds

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