Welcome to Metabolic CrossFit!
Jordan’s Story
My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth league soccer, baseball, and football. But I was always the big kid...
Today’s WOD:
7/23/19 Cycle 2
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
Pigeon Pose 2:00/side
10 Dislocates
100′ Bear Crawl
50′ Inchworm
100′ shuffle
10 cossack squats
Ankle Stretch 1:00/side
Metcon (Time)
L1
4 Rounds
8 Push Jerk 135/95
12 Scaled HSPU
8 Push Jerk
Rest :90
Metcon (Time)
L2
4 Rounds
8 Push Jerk 155/105
12 HSPU
8 Push Jerk
Rest :90
Metcon (Weight)
Strength
Bulgarian Split Squats (w/ Barbell in the Back)
6×10
(3 sets per leg)
Increase weight each set
Past WOD’s:
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7/22/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3 Rounds 5 pushup to down dog 12 DB …
7/20/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 100′ walking lunge 100′ bear crawl 50′ inchworm 50′ …
7/19/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 6 10 lateral Squats w/ KB 10 Goblet …
7/11/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates 10 Pushup to down dog 10 air …
7/17/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 1k Row *try a lower damper setting than …
7/16/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 Jog in gym 10 Dislocates 5 scap activation …
7/15/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3 Rounds 50′ Walking Lunge w/ Plate OH …
Three Ladies of Despair
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 200m run 10 box step-ups 100′ bear crawl 10 …
7/12/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up AMRAP 6 10 Lateral Squats w/ light KB …
7/4/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m Row 10 Goblet Squats 400m run 10 box …
7/22/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3 Rounds 5 pushup to down dog 12 DB …
7/20/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 100′ walking lunge 100′ bear crawl 50′ inchworm 50′ …
7/19/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 6 10 lateral Squats w/ KB 10 Goblet …
7/11/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates 10 Pushup to down dog 10 air …
7/17/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 1k Row *try a lower damper setting than …
7/16/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 Jog in gym 10 Dislocates 5 scap activation …
7/15/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3 Rounds 50′ Walking Lunge w/ Plate OH …
Three Ladies of Despair
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 200m run 10 box step-ups 100′ bear crawl 10 …
7/12/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up AMRAP 6 10 Lateral Squats w/ light KB …
7/4/19 Cycle 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m Row 10 Goblet Squats 400m run 10 box …
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