03 Sep Saturday, September 3rd 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
1 min Row or Bike
30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I
5/5 Dead bug
(Hold every rep for 3 seconds)
B. Activation
3 sets
3 Banded Strict press + 7 Banded OH Squats
5 Plank scap protractions + 5 Push ups
C. Specific
6-3 reps of:
OH Squat
Renegade row
50ft butt kicks + 50m Run
Metcon
A2: Metcon (Time)
Team version
5 rounds
15 Overhead squat 95/65lbs
Partner hangs on pull up bar
15 Renegade Rows
Partner hold barbell in hang
Relay 800m Run (400 + 400)
Partner switches after each movement
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