28 Nov CrossFit
CrossFit Metric – CrossFit
Warm-up
EMOM 9
M1 – DU practice
M2 – 8 Push Up to Down Dog + 10 Air Squats
M3 – 15 Hollow Rocks
Metcon (Time)
For Time
21-15-9
Am. KB Swings #24/16
Burpee Box Jump Over
Rest 3 min.
15-12-9
Goblet Squats #24/16
50 DU
15 min Cap.
Accessory Work
3 Rounds for Quality
1 min. Easy Row
10 C2 Leg Curls
10 Single Ring Rows 30×1 (Supinated grip)
10/10 Clamshell Side Plank
21’s Biceps Curls
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