09 Feb CrossFit – Thu, Feb 9

CrossFit Metric – CrossFit

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Warm-up

General

2 Rounds

10 Cat Cow

8 Iron Cross

45 sec Frontal Plank

8/8 Single Leg Glute Bridge

30 Monster Walks

Weightlifting

Deadlift (10-8-6-4-2)

Every 2:30

50%

60%

70%

80%

90%

Extra Accessory

A: Upper Body (No Measure)

Every 2 min for 4 Sets

6 Bent Over Rows @heavy

12 DB Strict Press @moderate

10 Push Ups
Add Tempo if needed

Quality is the goal here!

B: Lower Body (Checkmark)

4 Rounds

45 sec. Wall Sit

12 DB Alt. Front Foot Elevated Reverse Lunges

20 Calf Raises

Rest 1 min after each set