21 Nov CrossFit – Mon, Nov 21

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

20 Monster Walks

7/7 Single Leg Glute Bridge

20/20 Copenhagen Side Plank

10 Plate Squats

B. Mobility

10 Hip Rotations 90/90

Banded ankle stretch

10 repetitions/side

https://www.youtube.com/watch?v=g2iCns6dTnI

Weightlifting

A: Back Squat (3 x 10 @55-60%
Rest 2-3 minutes between sets)

TC: 10 min

Scaling Options

Beginner

3x 10 @ controlled weight across

B: Metcon (Time)

5 rounds for time

500m Row

30 Air Squats
TC: 20 min

Score: Time

Perform

5 rounds

400m Run

50 Air Squats