1/21/19

1/21/19

Metabolic CrossFit – CrossFit

Sorority Week

View Public Whiteboard

Warm-up (No Measure)

Warmup

50′ walking lunge

50′ high knees

50′ banded side shuffle, slow and steady

50′ Broad Jump

50′ Bear Crawl

50′ Inchworm w/pushup

10 Dislocates

1:00 Hollow rocks

AMRAP 7

200m run

7 kettlebell swings, American (light)

10 air squats

Metcon (No Measure)

Specific Warmup & Technique

Spend 15:00 teaching technique and efficiency in the HSPU. Have each athlete attempt and demo their chosen scaling option.

Spend 10:00 warming up to Metcon weight or scaled weight. Correct any form/technique issues.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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