21 Sep Wednesday, September 21st 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
10 Reverse Snow Angel
30 sec row or bike @hard
B. Activation
2 sets
20 Sec Hollow Hold
20 Sec Arch Hold
10 Banded Straight arm lat pull down
Gymnastics
A: Metcon (8 Rounds for reps)
Strict pull ups
8 x
30 seconds Max reps
30 seconds rest
TC: 8 min
Score: Reps
Scaling Options
Beginner
Banded Lat Pull Down
Intermediate
Assisted Strict Pull Ups
Perform:
Progression 3
4 sets
Bar MU X%
Rest as little as possible between unbroken sets.
10% from last week
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
21/18 Cal Row
12 Box Jumps 30/24″
TC: 15 min
Score: Rounds and Reps
Scaling Options
Beginner
15/12 Cal Row
12 Box Jumps @moderate
Intermediate
18/15 Cal Row
12 Box Jumps @24/20″
Perform
As written
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