11/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds; PVC, Empty Bar

5 burpees, no push-up

10 walking lunges

15 push press

3:00 on AAB or Rower

Shoulder Press (3×12)

Build across sets, maintain speed.

Metcon (AMRAP – Reps)

L2

AMRAP 2:00 x 4

15 HSPU

8 Deadlifts 275/205lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

L1

AMRAP 2:00 x 4

15 Scaled HSPU from box; knees or feet

8 Deadlifts 225/165lbs

Max Rep Double Unders in remaining time

Rest 2:00

Metcon (AMRAP – Reps)

Skill Work

Toes to Bar

Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 3

Climb the ladder until your technique breaks down, rest as needed between sets and rounds to keep your technique.

*Modification Options

– Climb by 1s instead of 2s, or perform hanging knee raises.