01 Sep Thursday, September 1st 2022
CrossFit Metric – CrossFit
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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