15 Sep Thursday, September 15th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

2 rounds

10/8 Cal row

10 Hip 90/90 Rotation

20 seconds in a deep Goblet Squat

20 Plate in and out

10 Alternating Bird dogs

5/5 Single leg glute bridge

C. Ring mu prep(pre-metcon)

Beginner:

Body Rows, find appropriate angle

Intermediate Slingshot RMU:

https://youtu.be/4Dgy_b28Olg

Advanced:

Swing on rings

RMU reps, 2-3

Weightlifting

A: Back Squat (5 x 6 @75% )

Every 2 min

Warm Up

5 @ 55%

5 @ 65%

Tempo 40X1

Metcon

B: Metcon (Time)

3 rounds for time

10 Ring Muscle-ups

20 Box jumps 30/24″

30 Sit-ups
TC: 18 min

Intermediate

10 Slingshot RMU*

20 Box Jumps 24/20″

30 Abmat Sit Ups

* https://youtu.be/4Dgy_b28Olg