CrossFit – Sat, Aug 5

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

30sec Bike/Row/Run

10 glute bridge floor presses

10 inchworm (no push up)

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

2 sets

100m Row @ fast

3-5 reps on each DB movement

50’ A skips

50’ Butt kicks

100m Run @ fast

Metcon

Metcon (Time)

3 rounds for time

30 Devil press 2x 50/35 lbs

15 Synchro Burpees Over the DB

1000m Row

30 DB Hang Power Clean 2x 50/35 lbs

15 Synchro Burpees Over the DB

800m Run

*https://youtu.be/Xs8mqdUGfBk
TC: 40 minutes

Score: Time

KG: 25/15

Scaling Options

Beginner

5/5 Single arm Devil press @ 25/15 lbs

10 Synchro Burpees Over the DB

750m Row

30 Hang Power Cleans@ 25/15 lbs

400m run

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