Friday, September 2nd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

60 sec Row or Bike

10 rotating scorpions

5 push up to downward dogs

60 sec Row or Bike

15 “IYT” raises

5/5 Banded Single Arm Row

B. Specific

EMOM 6

Min 1- 10 straight arm banded lat pull downs

Min 2- 5 scap pull-ups + 5 pause ring rows (2 sec.)

https://youtu.be/e_c3TO2jNy8?t=93

Gymnastics

A: Metcon (AMRAP – Rounds)

2 Min. Max Strict C2B
Scaling options:

Beginner & Intermediate :

Banded strict pull ups

Perform

Get to 30 Bar mu in as little sets as possible

Metcon

B: Metcon (Time)

For Time

50 Cal Row/Bike

50 Wall Balls 20/14 lbs

200′ Farmer’s carry 2×24/16kg

50 Wall Balls 20/14 lbs

50 Cal Row/Bike
TC: 18 min

Scaling Options

Beginner

30 cal Row/Bike

30 Wallballs @14/10 lbs

Intermediate

50 cal Row/Bike

40 Wallballs @20/14 lbs

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