20 Aug CrossFit – Sun, Aug 20
CrossFit Metric – CrossFit
Warm-up
A. General
400m Run @ easy
B. Mobility
B1. Front rack stretch
60 seconds
Inhale contract
Exhale relax & stretch
https://www.youtube.com/watch?v=vEcXOdAYOHE
B2. Quadruped calf pedals
60 seconds
https://youtu.be/Ohyf69vbHbA
C. Specific
2 sets
200m run @ medium pace
50’ A skips
50’ Butt kicks
100m run @ hard
Then:
3 hang clean pulls
3 hang muscle cleans
3 tall cleans
3 tempo hang cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 400m @ Medium pace*
Rest 2 minutes
AMRAP 6 minutes
10 Cal Bike/Row
5 Hang Cleans 135/95 lbs
Rest 2 minutes
4 x 400m @ same pace*
*Rest 1:00 between 400ms
Extra Accessory
Core Stability (Checkmark)
4 sets
3 Dragon flag
6 Explosive V-ups
12 Toe touches
Rest 60-90 seconds
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