25 Aug Thursday, August 25th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

200m run

then

25’ Toy Soldier Walk*

25’ Inchworm (no push up)

*https://youtu.be/4VBdOWXLi7I

B. Mobility/Activation

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

10-20 second hollow body hold

10-20 second superman hold

10 Banded good mornings

Weightlifting

A: Deadlift (9 x 1 Speed Deadlift @50% + light bands)

EMOM 9

1 rep every 30 seconds

Scaling options

Beginner

No bands, 9 x 2 @ controlled speed

Metcon

B: Metcon (Time)

10-20-30-20-10

200m Run

KBS 32/24 KG

HR Push-ups
TC: 18 min

Score: Time

Perform

N/A