Wednesday, October 5th 2022

CrossFit Metric – CrossFit

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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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