02 Sep Friday, September 2nd 2022
CrossFit Metric – CrossFit
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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