Thursday, September 29th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm Up (No Measure)

A. General

2 sets

30 Banded Monster Walks

10 curtsy lunges

8/8 Single Leg Glute Bridges

5 Push Up to Down Dog

20 Plank Shoulder Taps

B. Specific

6 x 90/90 hip rotations

5 back squats* @55 and 65

*4sec eccentric

Weightlifting

A: Back Squat (4 x 8 @80% + 4 sec eccentric)

Every 2:30

Metcon

B: Metcon (Time)

5 rounds for time

12 Push Jerks 135/95 lbs

16 TTB

RX+ = 20 TTB
KG: 60/43

TC: 12 min

Score: Time

Scaling Options

Beginner

8 Push Jerks @ unbroken

12 Hanging knee raises

Intermediate

12 Push Jerks @ 115/75lbs

12 Toes to eye level

Perform:

N/A

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: