1/8/18

1/8/18

Metabolic CrossFit – CrossFit

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

Warm-up

15 minutes to complete

1000m row

Then three rounds

15 wall ball shots

10 box jumps

5 DB snatches/arm

Shoulder mobility using lacrosse ball

Metcon (5 Rounds for reps)

Open and Performance Athletes

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

Metcon (5 Rounds for reps)

Fitness Athletes5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (35/25)

Calorie Row

Rest 1:00 between rounds

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