3/21/19

3/21/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ jog

100′ bear crawl

100′ Duck walk

100′ banded side shuffle

100′ walking lunge

100′ ovhd plate carry 45/35

10 Dislocates

2:00 Couch strech each side

Metcon (Time)

Interval

3 Rounds

40/34 Calorie row

:30 bike SPRINT

Rest 3:00

Metcon (Time)

Grunt Work (optional)

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Ring Dips

*weighted will make this more fun

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