27 Mar CrossFit – Mon, Mar 27

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

45 sec Row

10 Hip rotations 90

10 Reverse Snow Angels

8 RDL @empty barbell

8 Bent Over Rows

5 Push Up to Down Dog

5 Front Squats

B. Activation

2 sets

8/8unilateral hip thrusts

20 Lateral banded monster walk

Weightlifting

Weightlifting (Weight)

Bulgarian Split Squats

5 x 8/leg @ moderate load

Tempo: 40X1

No rest between legs,

90 secrest between sets
Scaling Options

Beginner

5 x 3-5/leg

Intermediate & Perform

As written

Metcon

Metcon (Time)

For Time

1000/800m Row (or Bike 2000/1600m)

25 Hang Cleans 75/55lbs

1000/800m Row

25 Front Squats 75/55lbs

1000/800m Row

25 Thrusters 75/55lbs
Scaling Options

Beginner

750/600m Row

15 Hang Cleans @ 45/35lbs

750/600m Row

15 Front Squats @ 45/35lbs

750/600m Row

15 Thrusters @ 45/35lbs

Perform

3 rounds not for time @RPE 6

1500m row

2500m bike erg

25 wallballs @ 20/14