11 Feb CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10/10 Side Plank + Leg Abduction

20 Renegade Rows

10 Slow Tempo Plate Squats

A: Metcon (Weight)

Back Squat:

Tempo: 30X1

Every 2 min

7 reps @ 65%

5 reps @ 70%

3 reps @ 75%

7 reps @70%

5 reps @75%

3 reps @ 80%

3 reps @ 85%

WU: Warm-up (No Measure)

SPECIFIC

1 min moderate pace

30sec fast pace

30sec moderate pace

30sec fast pace

1 min easy

B: 2k Row (Time)

Max Effort 2k Row
Strategy

– Damper 5-7

– Think of this as a 4×500

– Take 20 hard pulls at the start of each 500 then settle into a manageable pace for the remaining meters