03 Jul CrossFit – Mon, Jul 3
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
1:00 easy shuttle runs
2 rounds
3/3 Samson Stretch
6 Burpees
10 air squats
B. Mobility
PNF Hamstring stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Metcon specific
2 sets @ ascending
4 Snatch grip halting deadlifts
4 hang muscle snatch
4 power snatch balance
4 bar facing burpees
Metcon
Hero wod “Dougie” (Time)
Buy-in: 1 Mile run
7 Rounds
11 Thrusters 95/65
5 Strict Pull-ups
12 Kettlebell swings 70/53
21 Burpess
Buy-out: 100 Air squats
TC: 40 minutes
Score: Time
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