19 Apr CrossFit – Wed, Apr 19

Announcements

Bring a friend day is back!!

When: Saturday April 22nd

Cost: FREE

Each member can bring one friend to 9am or 10am class on Saturday April 22nd. Friends are not required to reserve prior, members are!

CrossFit Metric – CrossFit

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Warm-up

A. General

2 minutes Row or Bike

into 2 sets of:

20 hollow rocks

30 sec Glute Bridge Walk Out

10/10 Side Plank Hip Lift

5/5 Dynamic monkey clap

https://youtube.com/shorts/7z0xaoABxS4?feature=share

C. Specific

3 sets

3 Deadlifts @ascending

3-5 TTB timing drill

https://youtu.be/O9y2LxpcdRg

Weightlifting

Front Squat (4 x 1 rep @ 90%
)

Every 90 sec.

Warm Up

5 @50%

4 @60%

3 @70%

2 @80%

then

4×1 @90%

Intermediate & Perform

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

12 TTB

6 Deadlifts @ 75%

12/9 Cal Row
Score: Rounds & Reps

Perform

Amrap 12 mins

6 Ring mu

6 Deadlifts @ 75%

12/9 Cal Row