11 Dec CrossFit – Sun, Dec 11
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 Min Row
@ The last 5 seconds of Every 30 seconds:
Sprint 5 seconds
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2 sets
5 Hollow rocks + 5 V-ups
5/5 single leg broad jumps @ increasing distance*
50’ Farmers Carry @ ascending
*First rep is short and fast, increasing the distance each rep.
Metcon
A: Metcon (Checkmark)
4 rounds not for time
20 Med Ball situps 20/14 lbs
15 Box Jumps 30/24″
150′ Unbroken Farmer Carry 2x 70/50lbs
No rebound on the box jumps
KG: 30/22.5 KG
TC: 20 min
Score: For Quality
Scaling Options
Beginner
15 Abmat situps
15 Box Jump @20/plates
100′ Unbroken Farmer Carry @2×35/25
Intermediate
20 Medball situps @ 12/8lbs
15 Box Jump @24/20″
150′ Unbroken Farmer Carry @2×50/35
Perform
N/A
Conditioning
B: Metcon (10 Rounds for time)
10 x 10 Cal Row Sprint
Rest exactly 60 seconds between sets
Each for time
TC: 15 min
Score: Times
Scaling Options
Beginner
5 Cals
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
12 KB Swing @24/16kg
rest 30 sec
30 sec Plank plate drag
Res 30 sec
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