Tuesday, August 30th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

-30sec Plate Jump in and out

-5 Push Up to Downward dog

– 10 alternating Bird Dogs

– 8 pausing ring rows*

– 10 hollow rocks

– 8 Behind the neck prone pvc press

*pause 2sec when chest reaches knuckles

Gymnastics

A: Metcon (AMRAP – Rounds)

10 Min

HSPU Practice
https://youtu.be/qiTovNDfhlc

https://youtu.be/_xAU3rFFPV0

Metcon

B: Metcon (3 Rounds for reps)

3 Sets

Every 4 Min

800m Run

Max rep burpees in remaining 4 minutes window

Rest 2 min. between sets
TC: 18 min

Score: Burpee reps

Scaling Options

Beginner

400m run

Max rep burpees in remaining 4 minute window

Intermediate

600m run

Max rep burpees in remaining 4 minute window

Perform:

Every 4 mins x 3 rounds

800m Run

Max Burpees in remaining time

Rest 2 minutes between rounds

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