12 Sep Monday, September 12th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

5 Push Up tp Down dog

20/20 sec Side Plank

10 Lat Pull Downs

10 KB Goblet Good mornings

5/5 Paused(2s) KB Bent Over Row

100m Run

B. Mobility

10 Cat Cow

10/10 T-spine rotations

10 Spider man Stretch

C. Specific (perform before the metcon)

1 Wall Walk

5 Deadlifts @ empty

–

1 Wall Walk

5 Deadlifts @ Light

–

1 Wall Walk

5 Deadlifts @Moderate

–

1 Wall Walk

5 Deadlifts @Workout weight

Gymnastics

A: Metcon (5 Rounds for reps)

Every 2 min for 5 sets

3-8 Weighted strict pull up
Scaling Options

Beginner

3-8 Assisted Strict Pull Up

Perform

4 sets

Bar MU X%

10 Cal Row @ damper 10

Rest as little as possible between unbroken sets.

+5-10% from last week

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13minutes

5 Wall walks

15 Deadlift 225/155 lbs

400m Run
KG: 100/70 KG

TC: 13 min

Score: Rounds and Reps

Perform

Amrap 13

50′ HS walk (25 + 25’)

15 Deadlift @225/155 lbs

300’ Shuttle run (25′ + 25′)