04 Jul Monday, July 4th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 sets

60 sec Bike or Row

30 sec Air squats

30 sec Curtsy lunges

B. Mobility

PNF Front rack mobility

5 reps per side

-contract 3sec

-stretch 3sec

https://youtu.be/hTNIJLT3_us

C Activation

2 sets

-5 Tempo Front Squats @4.2.X.1

-5/5 Cossack squats

– 5 x TTB timing drill

https://youtu.be/O9y2LxpcdRg

Weightlifting

A: Front Squat

Every 2:30 mins for 4 sets

5 reps @ 65-75-75-70 %

Scaling Options

Beginner

70% across all sets or RPE 7/10

Metcon

B: Metcon (Time)

6 rounds for time

14 TTB

14 DB Step Over 2×35/25 lbs
TC: 16 min

Competition

2×50/35

Extra Accessory

Metcon (No Measure)

Core

3 sets

8/8 Banded Rotations/ Side

Rest 15 sec

30 Hollow Rock

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