18 Jun CrossFit – Sun, Jun 18
CrossFit Metric – CrossFit
Warm-up
A. General
400m Run @ easy
200m Run @ moderate
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
5 Back squats
5 btn snatch grip press
5 btn snatch grip thrusters
5 pause ohs
3 sets:
50’ A skips
50’ Butt kicks
200m Run @ increasing intensity
15-10-5 OHS @ ascending
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
TC: 18 minutes
Score: Time
Scaling Options
Beginner
200m jog
10 OHS @ empty bar
Intermediate
5 rounds for time
400m run
15 OHS @ 75/55lbs
Extra Accessory
Core (5 Rounds for reps)
Russian Twists @45/25 lb plate
5 x 40 sec ON / 20 sec OFF
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