24 Jun CrossFit – Sat, Jun 24
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
1 minute Bike/Row/Ski @easy
3 Sky touches (hold every rep for 10 seconds at the top)
B. Mobility
Mini band foam roller wall slide
10 repetitions, slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Specific
2 sets
10/side Split stance PVC Pallof Press
https://www.youtube.com/watch?v=IU6yaUI6Dbg
– 10 KB Dead Bug
https://www.youtube.com/watch?v=RO41Hgsoxzc
– 5 DB burpee to deadlift
– 5 Scap pulls
– 100 meter run
Metcon
Metcon (Time)
4 rounds for time
15 Synchro Devil Press 2x 50/35 lbs
30 C2B // partner hold DB
800m Run
TC: 30 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
15 Burpees
20 Jumping Pull ups
400m run
Intermediate L1
15 Devil Press @ 35/25 lbs x 2
30 Jumping Chest to bar pull ups
800m Run
Intermediate L2
15 Devil Press @ 35/25 lbs x 2
15-20 Pull ups
800m Run
Perform
3 rounds
15 DB burpee box step up overs @ 2 x 50/35 lbs + 24/20″
30 CTB
800m Run
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