26 Jul CrossFit – Wed, Jul 26
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
30 sec Bird Dog
6 Plate Squats
5/5 Single Leg RDL
5 Push Up to Down Dog
B. Activation
2 sets
-3 Tempo Front Squats @4.2.X.1
Weightlifting
Front Squat (5 x 1 @90%
)
TC: 15 minutes
Score: Weight
Scaling Op tions
Beginner
5 x 2 @ across
Intermediate
As written
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
10 DB Snatch 1×50/35 lbs
20 Wall balls 20/14 lbs
60 Double-unders
RX+ DB Snatch 1×70/50lbs
Score: Rounds & Reps
KG: 25/15, 9/6
Scaling Options
Beginner
10 DB Snatch 25/15 lbs
16 Wall balls 12/10lbs
60 Single-unders
Intermediate
10 DB Snatch 35/25lbs
20 Wall balls 16/12lbs
30-60 Double-unders
Perform
EMOM 15
1. 16/12 Cal Assault bike
2. 20 Wall balls 30/20 lbs
3. 60 Double-unders
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