06 Aug CrossFit – Sun, Aug 6

CrossFit Metric – CrossFit

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Warm-up

A. General

Amrap 5 minutes

20 second machine

5 med ball squat cleans

5 Medball front squats

5 plank into downward dog

C. Specific Prep

2 sets

30 seconds banded march

https://youtu.be/a2QH1qOB36o

30 seconds mountain climbers

Metcon

Metcon (Calories)

5 rounds

15 UB Wall balls

1 min Max Cal Machine

2 mins recovery air squats
TC: 20 min

Score: Cals on machine

Scaling Options

All options as written

Accessory

Accessory (Checkmark)

5 sets

4/4 Iso Dynamic bent over DB row

6/6 Iso dynamic DB pullover

8/8 RDL with DBs

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Extra Accessory

Core (Checkmark)

Accumulate 100 V-ups