20 Sep Tuesday, September 20th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
60 seconds Machine
5/5 Deadbug
5/5 Cossack squats
30 sec. Hollow Rocks
B. Mobility
Goblet squat hold + shift
2x 10 seconds stretch/ankle.
Stand up for 10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific
2 sets @55 and 65%
5 tempo squats (tempo 4 sec. descent)
5 Quarter squat jumps
Weightlifting
A: Back Squat (5 x 7 @75-80%)
Every 2:30
Tempo 40X1
Metcon
B: Metcon (Time)
3 rounds for time
30 Sit-Ups
30 Cal Row/Bike
40 DB Front Rack Reverse Lunges @50/35
TC: 16 min
Scaling Options
Beginner
20 Sit Ups
15 Cal Machine
20 DB Front Rack Lunge
Intermediate
30 Sit Ups
20 Cal Machine (200-400m run)
40 FR Rev. Lunges @35/25
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