CrossFit – Sat, Feb 4

CrossFit Metric – CrossFit

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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


C. Specific

2 sets

20 Banded good mornings

10/10 lateral banded monster walks

10/10 Single arm russian kbs*

*using DB working weight


A: Metcon (Time)

In teams of 2, perform for time in a synchronized fashion.


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 :


Reduce weight as needed

Plank burpees to plate


@ 35/25lbs

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