Sunday, September 11th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

200m Run @ increasing intensity

10 Rotating scorpions

10 Jumping push-ups / kneeling jumping push-ups

10 Alternating DB floor press @ light*

*Work on triceps engagement

B. Mobility

90/90 hip stretch

60sec per side

C. Specific Metcon

100m Row @ easy

5 Back squats

100m row @ mod

4 Front squats

100m row@ hard

Weightlifting

A: Metcon (Weight)

3 sets

12 Alternating DB bench press

50′ Silverback swings @ light

Rest as needed
TC: 10 min

Score: Weight

Scaling Options

Beginner & Intermediate

As Written

Metcon

B: Metcon (Time)

For time

2000m Row

25 Back Squats @ body weight

1500m Row

15 Front Squats @ body weight

1000m Row
TC: 30 minutes

Score: Time

Scaling Options

Beginner

Row 1500m

25 Back Squats @ 50% body weight

Row 1000m

15 Front Squats @ 50% body weight

Row 500m

Intermediate

Row 1500m

25 Back Squats @ 75% body weight

Row 1000m

15 Front Squats @ 75% body weight

Row 750m

Perform

As Written

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