Metabolic CrossFit – CrossFit
Sorority Week
Warm-up (No Measure)
Warmup
100′ Banded walk, band around ankles
3:00 Bike, moderate
then,
500m row
then,
20 Cossack Squats w/light dumbbell
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Metcon (No Measure)
Specific Warmup
Spend 5-8:00 warming up and working on efficiency for box jumps.
Spend 5-8:00 warming up and working on efficiency for wallballs.
Metcon (No Measure)
Accessory
ROMWOD
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