30 Aug Tuesday, August 30th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
-30sec Plate Jump in and out
-5 Push Up to Downward dog
– 10 alternating Bird Dogs
– 8 pausing ring rows*
– 10 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
Gymnastics
A: Metcon (AMRAP – Rounds)
10 Min
HSPU Practice
https://youtu.be/qiTovNDfhlc
Metcon
B: Metcon (3 Rounds for reps)
3 Sets
Every 4 Min
800m Run
Max rep burpees in remaining 4 minutes window
Rest 2 min. between sets
TC: 18 min
Score: Burpee reps
Scaling Options
Beginner
400m run
Max rep burpees in remaining 4 minute window
Intermediate
600m run
Max rep burpees in remaining 4 minute window
Perform:
Every 4 mins x 3 rounds
800m Run
Max Burpees in remaining time
Rest 2 minutes between rounds
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