CrossFit – Fri, Jun 9
Warm-up
Metcon
Metcon (Time)
“Mini Clovis”
For time
Run 3 miles / 4,800m
75 Burpee pull-ups
Partition the run and burpee pull-ups as you wish
TC: 40 minutes
Score: Time
Scaling Options
Beginner
Run 1-2 miles
45 Burpee jumping pull ups
Intermediate
Run 2-3 miles
60 Burpee jumping pull ups
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20 Banded Skull crushers
No rest
20 Banded T
No rest
10/10 Split stance banded fly
No rest
A. General
4 minute amrap
5 Burpees/Down & ups
25’ Butt kicks
25’ High knees
50’ Shuttle jog
B. Mobility/Activation
2 sets
6/6 Deficit calf raises
6/6 Hip Hikes
C. Specific
3 sets
6 Beat Swings
6 burpees
—
3-6 Burpee pull up