Saturday, September 3rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

1 min Row or Bike

30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I

5/5 Dead bug

(Hold every rep for 3 seconds)

B. Activation

3 sets

3 Banded Strict press + 7 Banded OH Squats

5 Plank scap protractions + 5 Push ups

C. Specific

6-3 reps of:

OH Squat

Renegade row

50ft butt kicks + 50m Run

Metcon

A2: Metcon (Time)

Team version

5 rounds

15 Overhead squat 95/65lbs

Partner hangs on pull up bar

15 Renegade Rows

Partner hold barbell in hang

Relay 800m Run (400 + 400)

Partner switches after each movement

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