29 Oct CrossFit – Sat, Oct 29

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

Amrap 5

10/8 cal Machine @ Ascending

10/10 Front to back leg swings

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

3 sets

20 Double unders

5 Pause Air squats

5 Russian kbs + 3 Kbs

Metcon

A: Metcon (Time)

With a partner

50-40-30-20-10

Double unders (reps x 2)

Front Squats 95/65 lbs

KBS 24/16kg

Time Cap: 35 minutes

KG: 43/30

Score: Time

Scaling Options

Beginner:

Single unders

Front Squats @ light or air squats

KBS @ light

Intermediate:

Double unders Modify reps as needed

Front Squats @ 75/55 lbs

KBS @ 16/12 KG

Perform

For time

50-40-30-20-10

Air Squat

Double unders

Kb swing @24/16 Kg