3/1/18

3/1/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 minutes to complete 3 rounds:

10 Medicine Ball Clean + WallBall shot

20 Second HS hold

10 DB Snatches

20 Plank

10 Cal row

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

70 Dumbbell Snatches (50/35)**

60 Wallballs (20/14)**

50/35 Calorie Row

40 Handstand Push-ups*
*Performance and Fitness Athletes complete sub push-ups for HSPU

Fitness Athletes:

DBS (35/25#) WBS (14/10#)

Extra!

Accumulate 2:00 L-sit in parallettes or rings

Leave a Reply