11 Nov CrossFit
CrossFit Metric – CrossFit
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Cossack Squats
10 Dead Bugs
10/10 Single Leg Glute Bridge
A: Metcon (Weight)
Back Squat
Specific Warm Up
10 @empty barbell
8 @ 50%
Working sets
E2MOM for 10 mins (5 sets):
6 @60%
5 @65%
5 @70%
4 @75%
3 @80%
Tempo: 30X1
– record heaviest set
B: Metcon (Time)
For time:
100 Double Unders
25 Burpees
100 Wall Balls, 20/14
25 Burpees
100 Double Unders
14 minute time cap
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