25 Feb CrossFit – Sat, Feb 25
CrossFit Metric – CrossFit
Warm-up
A. General
30 sec Jumping Jack
30 sec Down & ups
30 air squats
10 Rotating scorpions
10 Full squat T spine rotations
10 Alternating high box step ups
B. Specific
3 rounds @ ascending intensity
3 Burpee over wall
7 Wall balls
7 Deadlifts
3 Bar facing burpees
100m Row @ 2K pace
Metcon
A1: Metcon (No Measure)
8 rounds not for time:
8 DB RDL’s
8 alternating lateral lunges
15/12 cals on the rower
Core (Checkmark)
9min AMRAP
10 burpees
10 v-ups
10 plank walk outs
10 penguins
10 seated leg raises
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