07 Aug CrossFit – Mon, Aug 7

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

B. Mobility

2 rounds

15 Good mornings

8 Banded hollow pulls

10 Cat cows

10 Glute bridges

Metcon

Team Workout (3 Rounds for reps)

5-minute AMRAP, 3 sets:

15/12 Calorie row each

8 Bar muscle ups

15 Synchro sit ups

MAX Power cleans (155/105lbs)

Rest 2 minutes between sets

Score: Max power cleans

Scaling Options

Beginner

12/8 Calorie row each

16 Jumping pull ups

15 Synchro sit ups

MAX Power cleans (95/65lbs)

Intermediate

15/12 Calorie row each

12 Pull-ups

15 Synchro sit ups

MAX Power cleans (135/95lbs)