3/5/18

3/5/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes to Complete

50 Double Unders (or 2 minutes practice)

10 shoulder passes

10 calorie row

Banded shoulder stretches

Use remaining time to warm up snatch for today’s strength portion.

Strength

20 minutes to complete

7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing

*Do 2 sets of the complex at each weight. Complex is should be unbroken, but you may rest between the 2 sets.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)
Your goal should be 4 rounds or more.

Fitness Athletes:

120 Single Undes

PS: (75/55)

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