05 Oct Wednesday, October 5th 2022
CrossFit Metric – CrossFit
Warm Up (No Measure)
A. General
2 Sets
60sec @ Any Machine
10 Rotating Hip 90/90
8/8 Single Leg Glute Bridge
10 Banded Pull Apart
8 Goblet Good Mornings
8 Goblet Squats 2s @bottom
B. Specific
3 sets
20/20 sec. Copenhagen Hold*
4 Front squat @50/60/70%
*https://youtu.be/R4_i_pD1C4w
Weightlifting
A: Front Squat (Front Squat 1&1/4)
3 x 5 @75%
Scaling Options
Beginner
2 second Pause Front Squat @ weight across
Metcon
B: Metcon (Time)
For time
20/15 Cal Row before every set
18-15-12-9-6 Hang power clean 135/95lbs
Rest 30 second after each set
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