1/7/19

1/7/19

Metabolic CrossFit – CrossFit

—- WEEK 5 —-

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Warm-up (No Measure)

Warmup

10 Dislocates

10 Behind the neck press, PVC

100′ Bear Crawl

100′ Inchworm

100′ walking lunge

5 Rounds

:20 Handstand Hold

10 Seated Good Mornings

5 Light Goblet Pause Squats, :02 in pause

Power Clean (4xMax)

Oly

4 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

Metcon (Time)

for Time

100′ Yoke Walk 205/165

:40 bike sprint, ALL OUT

400m Run

80′ Yoke Walk

:30 bike sprint, ALL OUT

300m Run

60′ Yoke Walk

:20 bike sprint, ALL OUT

200m Run

40′ Yoke Walk

:10 bike sprint, ALL OUT

100m Run

20′ Yoke Walk

*Use a barbell on your back for the Yoke Walk

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