2/14/18

2/14/18

Metabolic CrossFit – CrossFit

Warm-up

3 minute amrap (moderate pace)

20 double unders

10 med ball clean + wall ball shot

3 minute rest

3 minute amrap (moderate pace)

10 cal row

10 abmat sit-ups

Metcon (Time)

100 Double Unders

50 Abmat Sit-ups

25 Hang Squat Cleans (45/33)

80 Double Unders

40 Abmat Sit-ups

20 Hang Squat Cleans

60 Double Unders

30 Abmat Sit-ups

15 Hang Squat Cleans

40 Double Unders

20 Abmat Sit-ups

10 Hang Squat Cleans

20 Double Unders

10 Abmat Sit-ups

5 Hang Squat Cleans
2:1 Singles

Scale weight to med ball if needed.

Extra!

Handstand push-up drills

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