22 Jun CrossFit – Thu, Jun 22

CrossFit Metric – CrossFit

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Warm-up

A. General

EMOM 6

M1: 45 sec Row

M2:

Upward – Downward Dog

Reverse Lunges

Alt. V-Ups

B. Activation

2 sets

6/6 Single leg, Dual DB, RDL

8 Alternating Unweighted step ups

Agility

Agility Drills (Checkmark)

Icky Shuffle, 3 point

Icky Shuffle, 4 point

Hop Scotch

Lateral high knees

Forward shuffle
TC: 15 minutes

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Metcon

Metcon (Time)

For time

100 Alternating DB Step-up overs 2×50/35 lbs + 24/20”

Every 2 minutes, Perform

10/8 Cal row
TC: 16 minutes

Score:

KG: 25/15

Intermediate

100 Alternating DB Step-up overs @2×35/25lbs

10/8 Cal row