25 Jun CrossFit – Sun, Jun 25
CrossFit Metric – CrossFit
Warm-up
A. General
60 sec Machine @ easy
30 sec Banded good mornings
60 sec Machine @ Moderate
30 sec Alternating Deadbugs
60 sec Machine @ Hard
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
3 sets
3/3 Single leg broad jump
10 Heavy russian KB swings
6-8 Cal Machine
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 4 minute intervals, rest 1:30 between intervals
Each interval begins with
25/20 Cal machine*
into
Max rounds and reps of
5 KBS 32/24kg
5 Box jumps, no rebound @ 24/20″
5 V-ups
* If using Ski erg modify to 20/15
Score: Total rounds & reps
Scaling Options
Beginner
15/12 Cal machine*
into
Max rounds and reps of
5 Russian KBS @ 16/12
5 Box jumps, no rebound @ 20/16″
5 Sit Ups
Intermediate
20/15 Cal machine*
into
Max rounds and reps of
5 KBS @ 24/16kg
5 Box jumps, no rebound @ 24/20″
5 Knee tucks
Extra Accessory
Post Chain (Checkmark)
3 sets
12 Standing banded psoas march
12/12 RDLs with reach
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