2/4/2019

2/4/2019

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Primer (6:00)

3 Rounds

300m row

15 V-Ups

Metcon (Time)

for Time

3 Rounds

1:20 Bike, moderate to sprint

25 Push Jerk 155/105

25 Deficit Push Ups 2″ (on a 15 or 25# plates)

Metcon (AMRAP – Reps)

Interval

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack Lunge 50/35

12 Dumbbell Thrusters 50/35

12 Toes to Bar

*Each 3:00 begin again. No picking up where you left off if you don’t finish a round. If you finish a round, then rest remainder until next 3:00 begins.

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Week 2

Open Gym (HSPU & Pull-up Program

HSPU:

20 Handstand Pushups

*As few sets as possible. Scale accordingly like week 1

Push Press x 3 max sets

*65% bodyweight, rest 2-3:00 between sets. Focus on hip drive

Strict Pull-up:

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