06 Mar CrossFit – Mon, Mar 6

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @mod-hard

10 Alternating 90/90 hip rotations

10 Reverse Snow Angels

5 Push Up to Down Dog

7 Jumping air squats

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 /side, hold every stretch for 2seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

Metcon

Open Workout 23.3

If you are not doing the open workout, Perform workout below

Weightlifting

Weightlifting (Checkmark)

5 sets

8 DB Strict Press, 30X1

8 DB Bicep Curls, 30X1

40 Russian Twists

Rest 90 sec. between rounds

Metcon

Metcon (Time)

5 rounds for time

15 Strict Push Ups

16 DB Reverse Front Rack Lunges @2×50/35 lbs
TC: 16 minutes

Intermediate

@2×35/25 lbs