CrossFit – Sat, Feb 11

CrossFit Metric – CrossFit

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A. General

3 min Machine @ increasing intensity

B1. Mobility

Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

B2. Mobility

Half kneeling hip flexor stretch

5/5 reps @ 7 sec hold- Glute contraction

Running drills:

– Arm action drill:

– High knees against wall:

– A skip:

– Butt kicks:

– Lean into jog:


A: Metcon (Time)

With a Partner

4 rounds for time

15 Synchro Burpees

40 Russian KB Swings @ 32/24kg

1000m Row/2000m Bike
TC: 30 min

Score: Time

Scaling Options

Beginne r

10 Burpees

30 Russian KB Swings @ 16/8kg

800m Row


@ 24/16kg

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