28 Jul CrossFit – Fri, Jul 28

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min. Row

20 sec. OH KB March

8 Table Top Glute Bridges

5 Push Up to Down Dog

20 Shoulder Taps

. Specific

Beginner

– Plank shoulder taps

– Inchworm to plank + shoulder taps

– Inchworm

Int + Advance:

– Pike shoulder taps

– Wall climb + shoulder taps

– HS walk

Gymnastics

Gymnastics (Distance)

EMOM 10 minutes

Odd- Max HS Walk in 30 seconds

Even- Max Cal Row in 30 seconds
Score: Distance on HS walk

Intermediate

Odd- Max wall Walk in 30 seconds

Even- Max Cal row in 30 seconds

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 lbs

Box jumps 24/20″, no rebound
TC: 9 minutes

Score: Time

KG: 43/30

Perform

GHD Sit-ups

Cal Ski