08 Dec CrossFit – Thu, Dec 8

Announcements

Hi Team!

Metric is accepting donations towards the Toy Mountain Campaign and we need your help to collect as many toys as we can until December 15th!

Let’sbring smiles to children’s faces on Christmas morning.

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

150m Row

6 Rotating scorpions

5/5 Single Leg Glute Bridge (3s pause)

10 Banded External Rotations

B. Specific

1 Floor press & 3 1&1/4 Push Up

3 x 4 @ ascending

Weightlifting

Floor Press (6 x 6 @RPE 7/10
Rest exactly 90 seconds between sets)

TC: 12 minutes

Score: Weight

Scaling Option

Beginner

6×6 @ 6/10 RPE

Metcon

B: Metcon (Time)

4 rounds for time

500m row

20 DB Step-ups 1×50/35lbs, 24/20”
KG: 22.5/15 KG

TC: 14 min

Score: Time

Intermediate

4 rounds

500m row

20 DB Step-ups @1×35/25