19 Mar CrossFit – Sun, Mar 19

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

200m run/400m Bike

10 push-ups

10 air squats

10 sit-ups

C. Specific

Running Drills

2 x 50’ A skips

2 x 50’ B skips

2 x 50’ Butt kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30minutes

800m Run/1600m Bike

30 Push-ups

400m Run/800m Bike

30 Air squats

200m Run/400m Bike

30 Sit-ups

Extra Accessory

Lower Accessory (Checkmark)

Deficit Calf raises

3 x 10/side

Rest 60 sec between sets

Hold for 2 seconds at the bottom of every rep

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