1/3/18

1/3/18

Metabolic CrossFit – CrossFit

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

Use the pacing chart on this website to predict your final 2k time based on your 500m time. http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

Warm-up

Ten Minutes to complete:

500m row focusing on form

Then 2 rounds

10 wall ball shots

10 box jumps

10 push-ups

2k Row (Time)

Max Effort 2k Row
Open-Performance-Fitness Athletes

Metcon (AMRAP – Reps)

Open-Performance-Fitness Athletes

Tabata 20 seconds on, 10 seconds off

Mountain Climbers

Man Makers

Jumping lunges

Kettlebell Swings

Abmat sit-ups
Complete 8 rounds at each station before rotating.

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