13 Dec CrossFit – Tue, Dec 13
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.
Metric Christmas party at SMOKESHOW BBQ!!! See email for the link to RSVP by Wednesday December 14th.
CrossFit Metric – CrossFit
Warm-up
A. General
3 sets
40 second Row
10 Banded Good Mornings
5 Scap pulls + 3 Beat swings
B. Mobility
Prone floor angel
5 reps, slow and controlled
Aim to reach as much height as possible with your arms
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific (Pre Metcon)
10/8 cal row
7 TTB (or scale)
6 wall balls
4 TNG power cleans
2 Ring mu or scale
Gymnastics
A: Metcon (Checkmark)
RMU Practice session
Ring Muscle up Drills
12-15 minutes
Scaling options:
Beginner:
Strict pull ups, 8 x 3
Intermediate:
Practice with coach
Metcon
B: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
KG: 9/6, 60/45 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
40-calorie row
30 Hanging Knee Raise
20 wall-ball shots, 10/8 lbs
15 power cleans 75/55 lb.
10 Ring Rows
Intermediate
60-calorie row
50 toes-to-eye level
40 wall-ball shots, 14/10 lbs
30 power cleans 95/65 lb.
10 feet assisted RMU
Perform
As written
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