2/11/19

2/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ Bear Crawl

50′ Inchworm

2 laps in gym

10 Dislocates

Primer

AMRAP 3

:50 Handstand hold

10 Jump Squats

Metcon (Time)

for Time

5 Rounds

600m/400m run

15 Bench Press 155/105

100′ Walking Lunge Steps

Metcon (2 Rounds for reps)

Interval

AMRAP 4 x2

6 Front Squats 205/135

9 GHD Sit Ups

12 Ring Dips

Rest :90 (between Amraps)

Metcon (No Measure)

Accessory

ROMWOD/Cool Dwon Stretch

Week 3

Open Gym (HSPU & Pull-up Program)

HSPU:

30 HSPU

*as few sets as possible. Try to make more challenging scale-wise than previous weeks.

15 Wall Walks (for time)

*follow guidelines from week 1

Strict Pull-up:

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