13 Aug CrossFit – Sun, Aug 13
CrossFit Metric – CrossFit
Warm-up
A. General
400m Run
250’ shuttle run (25’)
50’ lunge + twist
7 Push-up to downward dog
7 Pause ring rows
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
Give some time to play with odd object clean
Metcon
Metcon (Checkmark)
EMOM 10 minutes
Odd- 15/13 Cal Row
Even- 30 sec Max Odd object clean
Rest 2 minutes
EMOM 10 minutes
Odd- 15 Burpees
Even- 30 sec max Shuttle runs
Rest 2 minutes
EMOM 10 minutes
Odd- 15 Wall balls 20/14 lbs
Even- 30 sec max Wall walks
TC: 34 minutes
Score: Checkmark
KG: 9/6
Scaling Options:
Beginner
30 seconds on, 30 seconds off
Intermediate
Row 14/12 Cals
12 Burpees
Wall Balls @ 16/12 lbs
Extra Accessory
Post Chain (Checkmark)
Hip extension on GHD
5 x 15
Rest 60-90 seconds between sets
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