13 Apr CrossFit – Thu, Apr 13

CrossFit Metric – CrossFit

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Warm-up

A. General

200m Run

Into

2 Rounds

5 Inch worms

10 Reverse Snow Angels

10 Scapula Pull Ups

Into

200m Run

B2. Mobility/Activation

10-20 seconds Hollow body hold with band

3-6 Leg raises to band

https://youtu.be/sBO8SuysFIo

Technique

Skill Practice (Checkmark)

Pull over
Scaling Options

Beginner

– Feet elevated Hip to bar

or

– Ball up on rings/pull up bar/ground

Intermediate

Using a kick over

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Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shuttle runs

3 pullovers after each round
TC: 20 minutes

Score: Time

Intermediate

Shuttle runs

2-3 Jumping Pull overs

Extra Accessory

Core (Time)

30-20-10

V-ups

Sky touches, Feet raised

1/2 turkish get up

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