30 Jun Thursday, June 30th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

EMOM 4

1- 45 sec. Bike/Row/Ski

2- 5-7 inchworm push ups

3- 45 sec. Bike/Row/Ski

4- 5 box jump

B. Mobility

30 sec. Pigeon Right

30 sec. Pigeon Left

PNF hamstring stretch

5x/leg

5 sec. Contraction (pushing against the band)

5 sec. Stretch (pulling your foot back)

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

– 3 DB Deadlifts

– 3 DB Cleans

– 3 Burpee DB Clean

– 3 Box Jumps

Metcon

A: Metcon (No Measure)

Practice

Rope Climb
Bring high socks for today practice!!

https://youtu.be/nI4MijQJ_No

B: Metcon (6 Rounds for time)

Every 4 minutes x 6 sets

1 Rope Climb

10 Burpee DB clean 2×35/25 lbs

15 Box jumps 24/20
Keep it under 3 min!

Competition

Legless RC (Start sitting on the ground or don’t jump)

2×50/35