1/22/19

Metabolic CrossFit – CrossFit

Sorority Week

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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