27 Jun CrossFit – Tue, Jun 27

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

5/5 Single Leg Glute Bridges

20 sec hollow Hold

5 Push Up to Down dog

10 Cossack Squats

15 Calf Raises

C. Specific

12/12 Banded monster walks

12 Good Mornings with an empty bar

4 Tempo Back squats @3-3-X-1

Weightlifting

Back Squat (Build to 2RM in 8 sets)

Metcon

Metcon (Time)

For Time

21-15-9 Thrusters 95/65 lbs

200m Run between sets

Rest 1 min

12-9-6

Thrusters 95/65 lbs

Bar facing burpees
TC: 18 minutes

Score: Total time minus rest

Perform

21-15-9

Thrusters @95/65 lbs

400m Run

Rest 4 mins

15-12-9

Thrusters @115/75 lbs

200m Run