09 Mar CrossFit – Thu, Mar 9

CrossFit Metric – CrossFit

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Warm-up

A. General

60 sec Bike/Row/Ski @easy

30/30 sec couch stretch

45 sec Bike/Row/Ski @mod

30 Jumping Jacks

30 sec Bike/Row/Ski @hard

12 Alternating curtsy lunges

B. Mobility

Iron Cross Stretch

60sec

https://youtu.be/7T9Xo5cYuP0

Power

Power (Checkmark)

4 sets of

5 Slamball + 25′ Broad jumps

Rest 60 seconds between sets
Scaling Options

Beginner

5 Slam balls + 5 vertical jumps

Perform

N/A

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Metcon

Metcon (AMRAP – Reps)

Every 7 min for 21 min (3 Rounds)

1000/850m Row

10 Shuttle Runs*

*Each 50’ is a rep
TC: 21 minutes

Scaling Options

Beginner

800/600m

8 Shuttle Runs

Extra Accessory

Core (Checkmark)

Hollow Body Rocks

3 x 30 reps

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