21 Jan CrossFit – Sat, Jan 21

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

3 rounds

30 sec Jumping Jacks

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Spiderman stretch

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

20 seconds Double unders

10 Jumping air squats

5 push-up to downward dog

Then,

Build up Devils press + step ups

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Team Version Metcon (Time)

In teams of 3

7 Rounds for time

9 Synchro Plate Devil Press @ 25/15 lbs

21 Box jumps each @ 24/20″

45 Synchro Plate goblet squats

Extra Accessory

Accessory (Checkmark)

Shoulder + Hip Health Accessory

Banded glute bridge + pull down

3 x 10 @ slow and controlled

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