1/5/19

1/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

5:00 bike

10 Dislocates

10 Banded good mornings

50′ Bear Crawl

50′ Samson stretch

10 Cossack Squat

10 pushup to down dog

50′ Broad Jump

10 Mtn Climbers

Metcon (AMRAP – Reps)

5×3:00

20 Kettlebell Swings 53/35

20 Air Squats

Max Double Unders in remaining time

No Rest between rounds

*Count all reps

Metcon (AMRAP – Reps)

Extra-Capacity (Challenge!)

3 Sets of Max Rep Unbroken Burpees

Rest 3:00

*Unbroken means no rest longer than :02sec

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