CrossFit – Sat, Dec 3

CrossFit Metric – CrossFit

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A. Game/Fun warm up

Med ball mailman


B. Mobility

Half kneeling hip flexor stretch

5/5 reps @ 7 sec hold- Glute contraction

C. Activation

3 sets

6 alternating Lunging wall balls

3 Hang Snatch high pulls + 3 Hang muscle snatch + 3 Btn push press

1 Burpee box jump over


A: Metcon (Time)

In the format of 3 minutes on, 1 minute off (until you finish the work)

Every interval begins with a buy in of 8BBJO 24/20”



Hang power Snatch 75/55lbs
TC: 32min (8 intervals)

Scaling Options:


Buy in: 6-8 burpees

Reduce reps to 30-25-20-15-10


Buy in: 6 BBJO

Wallballs @ 14/10lbs

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