23 Mar CrossFit – Thu, Mar 23

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

3 Inchworms

10 rotating scorpions

5 Deep squat T spine rotations

10 air squats

B. Activation

10/10 Banded monster walks

5/5 Single leg glute bridge

4 Tempo Back squats @3 seconds down

Weightlifting

Back Squat (12 x 2 @60%
Rest 30 seconds)

TC: 15 Minutes

Score: Load

Perform

N/A

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Push Press @135/95

50′ Farmer Carry @32/24kg

RX+ @ Weighted ring dips
TC: 18 minutes

Score: Time

Intermediate

Push press @ 95/65

50′ Odd object carry