1/11/18

1/11/18

Metabolic CrossFit – CrossFit

Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes to complete

3 Rounds

400m row

20 Erg jump overs

Metcon (Time)

Open-Performance-Fitness

Buy-In: 1,200 meter Row

-then-

2 rounds of:

400m run*

100 Double Unders

7 Rope Climbs

-then-

Cash Out: 1,200 meter Row
*400m run=7 laps around gym

Extra!

1 Random Act of Kindness

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Endurance

1 min on, 15 second easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

5 min on, 3 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

1 min on, DONE!

Workout Focus and Pacing: Use this workout to target aerobic threshold intensity. Target and intensity based on heart rate. Your target heart rate at the end of each “on” interval should be no higher than 180-age and no lower than 170-age. (E.g . a 25 year old would have their heart rate between 155-145)

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