10 Jul CrossFit – Mon, Jul 10

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

View Public Whiteboard

Warm-up

A. General

2 rounds

1 minute machine

5/5 Single Leg Glute Bridges

5 Push Up to Down Dog

10 Scapula Pull Ups/ Beat Swings

5 Paused Air Squats

B. Specific

2 Sets

6 Hip Rotations

5 Back Squats

5 Good Mornings

Weightlifting

Back Squat (1 rep max)

Scaling Options

Beginner:

6 x 2 @ moderate

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
TC: 10 minutes

Score: time

KG: 20/15

Perform

For time

1000m Row

100′ HS walk

1000m Row