29 Apr CrossFit – Sat, Apr 29
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
Run 200m / Row 200m
10 goblet squat
10 stiff leg burpees
B. Mobility
PNF lat stretch with bands
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
4 DB Step up over
10 Double under
4 DB Thrusters
10 Double under
4 DB hang Clean and Jerk
10 Double under
4 Devil press
Metcon
Dionysius (Team Version) (Time)
With a Partner Divide As You wish
For time
100 DB Step up over
200 Double under
90 DB Thrusters
200 Double under
80 DB hang Clean and Jerk
200 Double under
70 Devil press
@2×50/35lbs
TC: 30 minutes
Score: Time
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