26 Aug Friday, August 26th 2022

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CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Sets

1 min Row

10 Snow Angels

12 Table Top Glute Bridges

5 Push Up to Down Dog

10 Hollow Body Lat Pull Dow*

*https://youtu.be/F428WCabXzI

B. Mobility

30 Sec. Childs Pose

20/20 sec Greatest Stretch

30 sec Cat/Cow

30 sec. Scorpions

Gymnastics

A: Metcon (Checkmark)

Every 2:30 min for 4 sets

6 Feet elevated ring rows

1 Strict Ring muscle up or 2 Bar Muscle Up
TC: 12 min

Scaling Options:

Beginner:

6 Ring rows

3 Strict chin ups, assisted

Intermediate:

6 Ring rows @ hard

3 Strict Pull Ups + 3 Ring Dips

Perform:

6 rounds

10 GHD Sit-ups

3 Ring Muscle-ups

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

15 Power Cleans 135/95 lbs

20/16 Cal Row

25 Box jumps 24/20″
KG: 60/43 KG

Score: Rounds & Reps

TC: 20 min

Scaling Options

Beginner:

10 Power cleans @ 2 light sets

16/14 Cal Row

15 Box jumps @ 20/16″ or step ups

Intermediate:

15 Power Cleans @ 95/65 lbs

20/16 cal row

25 Box jumps @ 24/20″

Perform

EMOM 24

Alternate between

– 10 Power Clean @135/95 lbs

– 15/10 Cal Row

– 15-20 Box Jumps @24/20″

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