10/8/18

10/8/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Hip Mobility

Back Squat (3 x 9)

20 Min to complete:

3 x 6 (bar-30%-60%)

3 x 9 (73%-77%-81%)

Metcon (AMRAP – Reps)

Gymnastics Conditioning Today

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each

Extra!

4 Sets:

1:30 at 2k Pace +15 Seconds (sprint pace)

1:00 at 2k Pace +5 Seconds (fast pace)

:30 at 2k Pace -5 Seconds (medium pace)

:15 at 2k pace -10 Seconds (recovery pace)

Rest 2 Minutes Between

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