11 Mar CrossFit – Sat, Mar 11

Announcements

NEW Morning Class Times

5:45am and 6:45am

Starting Monday March 13th

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

3 min Row/Bike/Ski/Run

At the top of each min:

3 hollow rocks

3 close stance air squats

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

Metcon

Team Version (Time)

In Teams of 2

For Time

150 Hang Power Cleans 135/95lbs

100 Front Squats 135/95lbs

50 Wall walks
Break the work up as needed, one partner working at a time.

Intermediate

21 Hang power Cleans 115/75lbs

15 Front Squats 115/75lbs

9 Inverted Burpees