10 Sep Saturday, September 10th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

2 rounds

10 BB good mornings

10 Alternating box step ups

50 Single unders*

*Every 10 reps attempt a double-under or a triple under

B. Mobility

B1. World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

B2. PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

3-5 reps on each movement

Metcon

A2: Metcon (Time)

Team Version

With a partner, partition how you’d like

100 Box Jumps (24/20 in)

100 Jumping Pull-Ups

100 Kettlebell Swings 16 Kg

100 Walking Lunge Steps

100 Knees-to-Elbows

100 Push Presses (45/35 lb)

100 Back Extensions

100 Wall Ball Shots (20/14 lb)

100 Burpees

100 Double-Unders