Saturday, August 27th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Sets

10 Samson Stretch

8 Push Ups

20 In and Out Plate Jumps

10 Banded Pull Apart

10 Banded Strict Press

B. Mobility

10 Russian Baby Makers*

10 Bottom of Squat T-spine rotation


C. Specific (DBs)

6 DB push press, heels stay on ground

6 DB Thruster, Heels stay on ground

6 DB devil press, heels stay on ground

Performing these reps with heels on ground will promote posterior chain engagement and an effective drive into the ground.


A: Metcon (Time)

For Time with a partner

3 rounds

200m Run (together)

30 Synchro DB Push Press

400m Run (together)

20 Synchro DB thrusters

200m Run (together)

10 Synchro Devil press @50/35
30 min Cap



Reduce reps if necessary