17 Dec CrossFit – Sat, Dec 17
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
30 Jumping Jacks
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
5 KB Deadlifts + 5 Russian KB swings
Metcon
A2: Team Version (No Measure)
In Teams of 3
18 Rounds
15 Burpees
DB/KB Tall Kneeling Goblet Hold 24/16 KG or 50/35lbs
20 Pull Ups
Team Flow
Rd 1. P1 Burpees, P2 Hold, P3 Pull-ups
Rd 2 P3 Burpees, P1 Hold, P2 Pull-ups
Rd 3 P2 Burpees, P3 Hold, P1 Pull-ups
The Burpee always goes to the Hold
The Pull Up always goes to burpee
The Hold always goes to Pull Ups
Switch stations when Burpee and Pull-ups are done, Hold until both partners are done.
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