03 Dec CrossFit – Sat, Dec 3
CrossFit Metric – CrossFit
Warm-up
A. Game/Fun warm up
Med ball mailman
https://youtu.be/eUK5UIN2XsY
B. Mobility
Half kneeling hip flexor stretch
5/5 reps @ 7 sec hold- Glute contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
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
Metcon
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”
60-50-40-30-20-10
Wallballs20/14lbs
Hang power Snatch 75/55lbs
TC: 32min (8 intervals)
Scaling Options:
Beginner:
Buy in: 6-8 burpees
Reduce reps to 30-25-20-15-10
Intermediate:
Buy in: 6 BBJO
Wallballs @ 14/10lbs
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