05 Jul Tuesday, July 5th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10 Hollow Rocks

10 Reverse Snow Angels

10 Table Top Glute Bridges

B. Mobility (30 sec. each)

Pigeon Right

Pigeon Left

Childs Pose

Right Arm CAR’s

Left Arm CARS’s

Gymnastics

A: Metcon (No Measure)

HSPU Practice
10 Min

Competition

Accumulate 3 min of Free Hand Stand.

Metcon

B: Metcon (5 Rounds for time)

Every 4 min x 5 rounds

20/18 Cal row

12 Burpee over erg

8 Ring dips
TC: 20 min

Intermediate

Band Assisted Ring dips