05 Aug CrossFit – Sat, Aug 5
CrossFit Metric – CrossFit
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
Sorry, the comment form is closed at this time.