28 Feb CrossFit – Tue, Feb 28

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

10 Hip Rotations 90

45 sec.Skipping

5 / 5Pause Clamshell Side Plank

5 Push Up to Down Dog

10 Beat Swings

10 Samson Lunges

C. Specific

3 sets

4-6 Alternating Back rack lunge @ascending

Weightlifting

Weightlifting (Weight)

Back Rack Lunges

3 x 12 Alternating @RPE 7/10

Rest 1:30-2:00 between sets
TC: 10 minutes

Score: Weight

Scaling Options

Beginner

3 x 8

Metcon

Metcon (Time)

8 rounds for time

*After round 4, rest 1:00*

6 Push Press 135/95 Lbs

20 Double-unders

6 OH Squats 135/95 lbs

20 Double-unders
TC: 15 Mins

Score: Time, excluding rest

Intermediate

6 Push Press / OH Squats @ 115/75 lbs