04 Oct Tuesday, October 4th 2022

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A. General

30sec Rotating Scorpions

30sec Scap push ups

30sec. Greatest Stretch Right

30sec. Greatest Stretch Left

30 sec. Reverse Snow Angels

30 sec. Upward to Downward Dog

400m Run

B. Specific Gymnastic

EMOM 6

M1- 10 Beat Swings

M2- 1-3 reps of Ring mu / Strict banded RMU/ Assisted strict pull-up

M3-10 Straight Arm Lat Pull Down (slow eccentric)

Gymnastics

A: Metcon (Time)

Every 3 minutes for 12 minutes

Advanced

3 Ring/Bar Muscle-ups

10 Kipping Pull-ups

15/12 Cal Row

Intermediate

3 C2B Pull Ups

8 Kipping Pull-ups

12/10 Cal Row

Beginner

3 Banded Pull Ups

10 Ring Rows

10/8 Cal Row

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

16 Burpees

200m Run

16 Alternating DB Snatch 50/35lbs

RX+ 70/50lbs