13 Sep Tuesday, September 13th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
4/4 World’s greatest stretch
30 Plate in and out
10 Air squats
6/6 deficit calf raises
6 alternating candlesticks
B. Mobility
30/30 Sec. Pigeon Pose
30/30 sec. Box Ankle Stretch*
* https://youtu.be/IikP_teeLkI?t=336
Gymnastics
A: Metcon (Weight)
Every 90sec. for 6 Rounds
6/6 Box elevated pistols @3.0.X.1
if you performed as prescribed last week, try to add extra weight.
Scaling Options
Beginner
8/8 Pistol to Box- Controlled Eccentric
Intermediate
Unweighted- As Written
Metcon
B: “Dionysus” (Time)
For time
40 DB Step up overs 24/20″
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
Scaling Options
Beginner
Perform 30 and 70 reps @moderate weight
Intermediate
Perform 30 and 70 reps @35/25lbs
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