07 Jul Thursday, July 7th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

40 Jumping Jacks

12 samson stretch lunges

15 No Push Up Burpees

30 Banded Monster Walk

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific (perform after the back squats)

3 sets

20 Butt kicks

3-6 Deadlifts @ Ascending

3 Kipping Swings + 3 Kipping C2B

Weightlifting

A: Back Squat

Warm Up Sets

Every 2 min

10 @ Empty Barbell

5 @ 50%

5@ 60%

Working Sets

Every 2:30

2 x 8 @ 65%

2 x 6 @ 75%

Metcon

B: Metcon (Time)

5 rounds

6 Deadlifts 275/185 lbs

3 Bar Muscle Up

200m Run

Rest 30 seconds between rounds
TC 18 mins

Competition

Ring Muscle Up