10/30/2018

10/30/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

600m row, moderate pace

1 round of Cindy

1100m row, easy pace

1 round of Cindy

300m row, sprint

1 round of Cindy

Stretch:

3:00 Saddle Pose

2:00 Pigeon Pose (1:00 each side)

1:00 band pull-aparts

*at chest level, using a red or thin blue band grip it just outside shoulder width and pull it apart until arms are outstretched

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9/6 Calorie Row

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