10 Dec CrossFit – Sat, Dec 10
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
Warm-up
A. General
3 sets
12 In and out squats
10 Squat clean wall balls
5 Dynamic push-ups
B. Mobility
Quadruped rear shoulder stretch
45 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
7/7 Cossack squats
7 Glute bridge + DB floor press
3-5 DB Clean & Jerks @ Ascending
Metcon
A1: Metcon (Time)
With a partner complete
20 total rounds for time
10 Air Squats
10 Hand Release Push-ups
5 DB clean & Jerks @ 2xHeavy
Movements should be completed in a “you go. I go” style.
TC: 30 min
Scaling Options
Beginner
10 rounds
15 Air Squats
10 Hand Elevated Push-ups
5 Moderate DB Clean & Jerks
Intermediate
lower rounds to 10
Perform:
50-40-30-20-10
Air Squats
Hand release Push-ups
Cal Bike
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