04 Feb CrossFit – Sat, Feb 4
CrossFit Metric – CrossFit
Warm-up
A. General
2 minutes Row or Bike
25’ Bear Crawl*
5/5 Bird dog
*There is no movement at all at the spine
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Specific
2 sets
20 Banded good mornings
10/10 lateral banded monster walks
10/10 Single arm russian kbs*
*using DB working weight
Metcon
A: Metcon (Time)
In teams of 2, perform for time in a synchronized fashion.
50-40-30
DB Deadlifts 2x 50/35 lbs
DB Hang Snatch 1x 50/35lbs
Burpee Hop* over DBs
(*hop over and back)
TC: 30 minutes
Scaling Options
Beginner :
35-25-15
Reduce weight as needed
Plank burpees to plate
Intermediate
@ 35/25lbs
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