20 Aug Saturday, August 20th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
-100m Run
-5 push up to downward dog
-5/5 Dead bug*
Hold every rep for 3 seconds.
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Activation
3 sets
50’ A skips
10 Banded pull throughs
3 burpees + 3 Beat swings
Metcon
A: Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP 22 minutes
400m Run
42 KBS 24/16
18 Burpee pull ups
run together, reps divided as you wish
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