12/20/18

12/20/18

Metabolic CrossFit – CrossFit

—- Week 2 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

10 down dog to pushup w/shoulder tap

50′ bear crawl

50′ banded side shuffle

10 Tall (muscle) Snatch, PVC

Primer

3 Rounds (3:00)

:30 Squat Hold

15 Box Jumps

Back Squat (1×5)

15:00

Find a new 5RM

*you are looking to add at least 3-5# to previous 5rm

Metcon (Time)

for Time:

160 Air Squats

80 Push Ups

40 Sit Ups, abmat

5 Rope Climbs

*Rx+: GHD situps, Legless Rope Climbs

Metcon (No Measure)

Accessory

4 Rounds

Not for time

Row 250m

5 Strict Handstand Push-Ups

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