Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


Amrap 7

100m row

10 goblet squats, light

7 burpee no pushup

10 Dislocates

7 Hollow Rocks

Pendlay Rows (4×15)

Pendlay Row


*Light enough to move quick. Focus on Scap activation

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20

50 Box jump overs

400m run

30 KB swings 53/35

200m medball carry 30/20

1000m row

*Partner A works while Partner B holds a Plank.

*Partners must switch every 2:00. Each Partner will complete the 400m run and 200m medball carry.

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