03 Jul Sunday, July 3rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2mins Easy Row, Bike, or Run

B. Mobility

PNF lat stretch on box

5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Activation

2 sets

5/5 Single leg broad jump

5 Scapular car rotations/Direction

5 upside down kb press

5 Cal Row

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Cal Machine

10 Slam Balls

Rest 2 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Alt. DB Hang Clean 50/35 lbs

10 Burpees Over the DB

Rest 2 minutes

A3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Goblet Squats 1×50/35 lbs

10 DB shoulder to OH 1×50/35 lbs (5/5)
Scaling Options

Beginner

10 Cal Machine

10 slam balls @ Moderate

–

10 DB Cleans @ moderate

6 burpees

–

10 Goblet Squats @ Moderate

10 DB shoulder to OH @ Moderate (5/5)