02 Jul CrossFit – Sun, Jul 2
Announcements
CANADA DAY SCHEDULE
Friday – last class is 5:30pm
Saturday- regular
Sunday – regular
Monday – 8/9/10
CrossFit Metric – CrossFit
Warm-up
A. General
1 minute Row or Bike
25’ Bear Crawl
5/5 Dead bug
B. Mobility
Push-up plank to shoulder extension on parallettes or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
3 rounds
Row 40 seconds
6 pause goblet squat
6 Alternating DB hang snatches
Metcon
Metcon (Checkmark)
EMOM 10 minutes
15/12 Cal row
into
40-30-20-10
DB Hang Snatch, alt @ 1x 50/35 lbs
Goblet Squat 1x 50/35 lbs
into
EMOM 10 minutes
15/12 Cal row
TC: 30 minutes
Score: Checkmark
KG: 25/15
Scaling Options
Beginner
EMOM 10
40 secs on, 20 off
—-
30-20-10-10
DB Hang Snatch, alt @ 25/15lbs
Air squats
Intermediate
DB @ 1x 35/25lbs
Extra Accessory
Core (Checkmark)
3 sets
10 Body saw
50’/arm Suitcase Carry @Heavy
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