07 Sep Wednesday, September 7th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 Sets
30 sec High Knee Run
3 Inchworms
10 Banded External Rotations
10 Banded Rows
30 sec But Kicks
10 Hollow Rocks
Gymnastics
A: Metcon (8 Rounds for reps)
Strict pull up
8 x
20 seconds on
40 seconds off
TC: 8 min
Score: Reps
Scaling Options
Beginner
Banded Lat Pull Down @ controlled eccentric
*PVC Through Band to simulate pull-up bar
Intermediate
Assisted Strict Pull Ups
Perform
N/A
Metcon
B: Metcon (5 Rounds for time)
5 rounds, each for time
400m Run
10 Push press 135/95 lbs
Rest 1 min between rounds
Cap 18 min.
Scaling Options
Beginner
200 m Run
@ Moderate
Intermediate
@ 115/75 lbs
Perform
5 rounds, each for time
400m Run
@ 65%
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