01 Oct Saturday, October 1st 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

Bike/Row/Run/Ski

5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing

B. Mobility

PNF hamstring stretch

5x

– 7 seconds contraction pushing against the band with your foot

– 7 seconds stretch, pulling your foot back with the band

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 rounds

50ft Plate Overhead Walking lunge 45/25lbs

15 Wall Balls

30s of Double under or Triple under practice

Metcon

A: Metcon (Time)

Team Version

With a Partner, Runs done together

Divide reps evenly

Buy in:

100 DB Burpees Deadlifts 2×50/35 lbs

3 rounds

400m run

50 DB Front Squat 2×50/35 lbs

150 Double-unders

30 DB step-up over 2×50/35 lbs, 24/20″

Buy out:

100 DB Burpees Deadlifts 2×50/35 lbs