12 Jan CrossFit – Thu, Jan 12

CrossFit Metric – CrossFit

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Warm-up

A. General

90 second single unders

10 Alternating Deadbugs

60 second double unders

10 Alternating bird dogs

30 seconds “Party Trick”

*Something cool at the apex of your skipping threshold.

C. Specific

4 mins of:

15sec on/15sec off

1. Odd object carry @ ascending

2. Hanging L-sit hold

3. Banded Good mornings

4. Band pull-aparts

Weightlifting

A: Odd Object (Weight)

AMRAP 12

Max Distance Heavy Carry

*Every Break = 15 Banded Leg Curls

Implements and objects:

– D Ball

– Sandbags

– Banded KBs

– Front Rack KB
TC: 10 Minutes

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Metcon

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TC: 12 minutes

Intermediate

40-35-25-20-10

Double-Unders

Sit-Ups