08 Jul CrossFit – Sat, Jul 8
Announcements
Coaches Sam & Jacob Farewell Dinner:
You are all invited to –
– AMSTERDAM BARREL HOUSE –
87 Laird Dr. –
Saturday, July 15th –
7:15 pm
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
30 sec Jumping Jacks
30 seconds*
*round 1: Inch worms
*round 2: Beat Swings
*round 3: Reverse plank + march
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
10 Pistols, Assisted with vertical pole or ring
10 swinging knee/leg raises
5 Burpees, jumping as high as possible
Metcon
Metcon (Time)
5 rounds for time
20 TTB
30 Burpees to 6″ target
40 Pistol Squats
TC: 30 minutes
Score: Time
Scaling Options
Beginner
20 Abmat Situps
25 Down and ups to 2″ target
30 Lunges
Intermediate
20 Swinging leg raises
30 Burpees to target 4″
30-40 Heel elevated Pistol Squats
Perform
N/A
Team WOD (Time)
5 rounds for time
40 Partner pistols
30 Burpee over partner
20 Med Ball v-up pass @ 20/14lbs
TC: 30 minutes
Extra Accessory
Shoulder Health (Checkmark)
Rot cuff drop and catch
3 x 10/side
Rest as needed between sets
FOR QUALITY
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