Sunday, July 17th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

Amrap 5 minutes

20 second machine

5 med ball cleans

5 MEdball good mornings

5 plank into downward dog

B. Mobility/Activation

Calf pedals

2 x 30 seconds

2x 6 Hip Hikes

C. Specific Prep

2 sets

30 seconds banded march

30 seconds mountain climbers

Odd Object

A: Metcon (2 Rounds for weight)

4 sets

100′ Bear hug Carry @ heavy*

50′ Sled Push @ heavy

* Can sub with double KB front rack carry
TC: 15 min

Score: Weight

Scaling Options

Beginner, Intermediate

As Written




B: Metcon (5 Rounds for calories)

5 rounds

20 UB Wall Balls 20/14lbs

60 sec Max Cal Bike/or any Machine

Rest 2-4 minutes
KG: 9/7 KG

TC: 20 min

Score: Total Cals

Scaling Options


15 WB @ unbroken


15 UB Wall Ball @ 20/14

Extra Accessory

Metcon (No Measure)

3 sets

8 Prone back Extensions

8 Band Face pulls
To finish the job on the posterior chain work, we’re targeting the upper back in this accessory piece.



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