12/31/18

12/31/18

Metabolic CrossFit – CrossFit

—- Week 4 —-

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Warm-up (No Measure)

Warmup

50′ Banded Side Shuffle

10 Dislocates

50′ Samson Stretch

10 Pushup to down dog w/ shoulder taps

4 Rounds (6:00)

Bike 15 Calories

15 Push Ups

15 Empty Bar Overhead Squat

Snatch (4xMax)

:90 On

2:30 Off

Singles @ 77.5-82.5%

Drop and reset

Metcon (Time)

for Time

5 Rounds

20/16 Cal Row

12 Jumping Squats, 95/65 Barbell on back

Rest 3:00

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