26.2

26.2

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment

View Public Whiteboard

Warm-up (No Measure)

Warmup (12:00-15:00)

General

AMRAP 5

:30 walking lunges

:30 bike, sprint

:30 banded side shuffle

Specific, work on position and efficiency

run 600m

3 box stepups

3 medball cleans

3 box jumps

3 wallballs

Metcon (AMRAP – Rounds and Reps)

Interval “Kelly”

AMRAP 5 x3

200m run

15 box jumps 24/20

15 wallballs 20/14

rest 2:00

*200m run counts as 1 rep

Metcon (No Measure)

Cool Down/Accessory

Cool Down (mandatory)

1:00 banded air squat

1:00/ea lunge hold

1:00 bike easy

2:00 Childs Pose

2:00 Pigeon Hold /side

1:00 rolling, Quads

Accessory (optional)

5×10 Plate flys 10/5

5×10 Barbell high pulls, clean grip 45/35

1×25 side bends 45/35 (bar in the back rack position)

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