08 Sep Thursday, September 8th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

10/8 Cal Row Sprint

10 Alternating curtsy lunges

5/5 Single leg Glute Bridge

B. Mobility

Goblet Squat + ankle shift

10/side

https://www.youtube.com/watch?v=A5E4SgdyTjY

C. Specific (Metcon)

10 Forward lunges

10 RDL @ empty bar

30 Single or DU

6 Box Step ups

6 Deadlifts @ weight

10-20 Singles or DU

Gymnastics

A: Metcon (AMRAP – Rounds)

Pistol strength progression

Every 90sec for 6 sets

4/4 Box elevated pistols ; Tempo- 3.0.X.1

30 sec. Frontal Plank

Do weighted if this is easy
Scaling Options

Beginner

Pistol squat to box

Intermediate

High Box Step Up

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 min max Step ups 2×50/35lbs, 24/20″

1 min max Deadlifts 135/95 lbs

1 min max Double-unders

1 min rest
Scaling Options

Beginner

@ 75/55lbs

Single unders

Intermediate

@ 35/25lbs x 2

@ 115/75lbs