1/10/19

1/10/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

1:00 lunge hold, each leg

400m run

50′ Spiderman

50′ banded shuffle, band around ankles

Primer

3 Rounds:

10 Push Up to down dog

10 Empty Bar Thrusters

Back Squat (5×5)

15:00

90% of your 5RM

Metcon (Time)

for Time

6 rounds

row 250/200m

9 Burpees to 6″ Target

1 Rope Climb**

**Legless for Rx+

Metcon (No Measure)

ROMWOD remaining time

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