03 Mar CrossFit – Fri, Mar 3
CrossFit Metric – CrossFit
OPEN WARM UP
2 Sets
1 min Row
5/5 Greatest Stretch
10 Banded Pull Apart
5 Push Up to Down Dog
10 RDL @barbell
then
5 Snatch High Pull
5 Hang Power Snatch
5 Behind the neck Snatch Press
5 OHS
-rest-
2-3 Sets
2 wall walks
20 DU/SU
5 Power Snatch @increasing weight
rest as necessary between sets
Metcon
Metcon (Time)
40-30-20-10
Cal Row
TTB
Box Jumps 24/20″
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
30-20-15-10
Cal Row
Hanging Knee Raises / Situps
Step ups @ 20/16″
Intermediate L1
40-30-20-10
Cal Row
Swinging Leg Raises
Box Jumps @ 24/20″
Intermediate L2
40-30-20-10
Cal Row
TTB (10-15 Reps accross)
Box Jumps @ 24/20″
Perform
40-30-20-10 Cal Row
40-30-20-10 GHD Sit-ups
80-60-40-20 Double unders*
*Remove them if there is some in the Open workout
Extra Accessory
Accessory (Checkmark)
Copenhagen Plank
3x :30-45sec
Rest As Needed
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