28 Aug Sunday, August 28th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 sets
30 seconds machine 1
30 seconds machine 2
30 seconds machine 3
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
Hamstring scoops
10-12 reps
https://youtu.be/euW3Suf9vz0
Weightlifting
A: Metcon (2 Rounds for weight)
Every 3 min for 3 sets
6/6 Bulgarian Split squats* @ heavy
8 Pendlay rows @ heavy
TC: 10 minutes
Scaling options:
Beginner, Intermediate
As written
Conditioning
B: Metcon (Distance)
EMOM 24 (6 Sets)
M1- Max Calories Row
M2- Max. Russian KB Swings in 30 sec.
M3- Max Calories C2 Bike/ Assault Bike
M4- Max Burpees in 30 sec.
Split Clients in 4 groups
Take at least 10 second transitions on machines
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