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Monthly Archive for: ‘September, 2014’

777

Metabolic CrossFit – CrossFit

Warm-up 2 (No Measure)

2 rounds of:
10 shoulder passes
25′ walking lunge/salmon stretch
25′ burpee long jump
25′ plank wall
10 squats
10 ring rows

Metcon (7 Rounds for time)

7 rounds of:
7 HSPU
7 snatch Grip Dead Lifts
7 over the box jumps 20”

Handstand Walk

10 minutes handstand walk practice

Helen

Metabolic CrossFit – CrossFit

Warm-up 1 (No Measure)

2 rounds of:
10 shoulder passes
25′ bear crawl
25′ over/under
25′ crab walk
10 KB swings
1 round of:
Run/row 400 meters
Banded shoulder stretch
10 reverse hypers
10 DB shoulder press

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Push Press

12 minutes to establish 1 rep max