23 Sep Friday, September 23rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

30 sec Jumping Jack

10 Lunges + Twist

5/5 Russian one arm KBS

5/5 KB Windmills

B. Mobility

2 sets

10 Alternating Scorpions

5/5 World’s Greatest Stretch

10 Cat cow

C. Specific

2 Sets

30 sec High Knee Run

10 Wall Balls

30 sec. But Kicks

10 KBS

Metcon

A: Metcon (Time)

For time

2 rounds

800m Run

40 Wall Ball 20/14 lbs

800m Run

40 KBS 24/16KG
TC: 35 min

Intermediate

800m Run

40 Wall Balls @16/10 lbs

400m Run

40 KBS @ 16/12 KG