18 Aug Thursday, August 18th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

10/10 Greatest Stretch

10 Banded Pull Apart

10 Banded Bent Over Row

5 Worm Push Ups

40 Jumping Jacks

B. Mobility

Prone PVC press

10-15 repetitions

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

C. Activation

5 Wall-slides, slow and controlled

3 wall walks

10 HS hold scap push, facing wall

Gymnastics

A: Metcon (AMRAP – Reps)

Strict HSPU
EMOM 8

M1- Max. Strict HSPU

M2- 15 V-Ups

Intermediate

Eccentric HSPU.

Decrease ROM with abmat.

Metcon

B: Metcon (Time)

3 rounds for time

10 C2B

7 Snatch 115/75 lbs

Right into

3 rounds

7 Bar Muscle-ups

10 Clean and jerks 115/75lbs
TC: 14 min

Intermediate

Pull Ups

95/65

—

Jumping Bar Muscle Ups

95/65