Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Minute Steady Bike

Back Squat (5×3)

@ 80%

Metcon (AMRAP – Rounds and Reps)


Run 200m

20 Push Ups

20 SDLHP 75/55

Metcon (No Measure)

Accessory – Gymnastics

HSPU Negatives 20 reps

Inverted rows 3 max sets

Push-ups 30 reps

*Lower yourself slowly in the HSPU negative into the tripod position

*Use a barbell on the rack of rings for your inverted row

*As few sets as possible on the pushups

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