Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


10 Dislocates

50′ Samson stretch

10 push-up to down dog

50′ kettlebell high pulls

200m run


3 Rounds

10 Calorie row

10 Jump Squats

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight; at least 10:00 for coach to go over standards and allow for setup.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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