Tuesday, September 13th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

4/4 World’s greatest stretch

30 Plate in and out

10 Air squats

6/6 deficit calf raises

6 alternating candlesticks

B. Mobility

30/30 Sec. Pigeon Pose

30/30 sec. Box Ankle Stretch*

* https://youtu.be/IikP_teeLkI?t=336


A: Metcon (Weight)

Every 90sec. for 6 Rounds

6/6 Box elevated pistols @3.0.X.1

if you performed as prescribed last week, try to add extra weight.
Scaling Options


8/8 Pistol to Box- Controlled Eccentric


Unweighted- As Written


B: “Dionysus” (Time)

For time

40 DB Step up overs 24/20″

100 Double unders

40 DB Thrusters

100 Double unders

40 DB Hang Clean and Jerk

100 Double unders

40 Devil press

Scaling Options


Perform 30 and 70 reps @moderate weight


Perform 30 and 70 reps @35/25lbs

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