CrossFit – Thu, Oct 20

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min Row

10 Rotating Scorpions

10 Reverse Fly

6/6 Clamshell Side Planks (1s pause)

B. Mobility

Prayer stretch

2 x 5 deep breaths

https://www.youtube.com/watch?v=f_o6EYUZ0xE

C1. Specific

10/10 Unilateral glute bridge

10 Empty Barbell Hip Thrust

Weightlifting

A: Metcon (Weight)

Hip Thrust

3 x 12reps @RPE 7

Rest 60-90 seconds between sets

Scaling Options

Beginner:

Glute Bridge

Metcon

B: Metcon (Distance)

EMOM 20minutes

Min 1- 45 sec Max distance Row

Min 2- 50′ Broad jumps

Min 3- 2 Thrusters @ 70%

Min 4- Rest

TC: 20 min

Score: Distance Rowed

Scaling Options

Beginner

Min 1- 45 sec Max distance Row

Min 2- 25′ Broad jumps

Min 3- 5 Thrusters @ light

Min 4- Rest

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