16 Jul CrossFit – Sun, Jul 16

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

200m Run

20 Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

10 Banded OH lat pull-downs

*Ease your way into your pull-ups jumping from a box with less effort from the feet with each progressing rep:

https://www.youtube.com/watch?v=iKnI2StFvss

(Like the video but kipping, not butterfly)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Score: Reps

Intermediate

Run 400m

Max rep Strict band assisted pull ups

Extra Accessory

Accessory (Checkmark)

3 sets

12 Banded bent over lat pull down

12 Supine band pull aparts

12 Feet elevated glute bridge