Thursday, September 1st 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

1 Min Row

10/10 Overhead KB March

10 Banded Pull Apart

15 Hollow Rocks

12 Butterfly Glute Bridges

B. Mobility

30 sec Childs Pose

30 sec Upward – Downward Dog

20/20 sec Greatest Stretch

Gymnastics

A1: Metcon (Distance)

EMOM 10

M1- 8/8 DB Front Foot Elevated Reverse Lunges*

M2- 30 sec. Handstand Hold**
* Sub for pistol squats

** Free Standing or Shoulder Taps can be done as a HS Walk practice

Metcon

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
KG: 60/45 KG

TC: 12 min

Score: Time

Scaling Options

Beginner

Cleans@ RPe 6/10

Bench Dips

Intermediate

Cleans @ 115/75

Feet Assisted Ring Dips

Perform

N/A

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