3/14/19

3/14/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

200′ walking lunge (25′ increments)

:20 Hip circles

:20 double unver jumps, no rope (practice rhythm)

2:00 rest

1 mile run

Metcon (AMRAP – Reps)

Interval

6 rounds

2:00 bike, moderate pace

1:40 rest between rounds

Metcon (Time)

Accessory

ROMWOD! ROMWOD! ROMWOD!

or

11-9-7-5-3-1

Deadlift 315/225lbs

Ring Muscle Ups

*Looking for quality of movement here

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