Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
Quad Stretch
50′ Toy Soldiers
50′ Walking Spiderman
50′ Inchworms
50′ 3 Air Squats + 1 Broad Jump
50′ High Knees
50′ Butt Kickers
:30/leg Samson Stretch
Side Lunges
10 Second Dead Hang from PU bar
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Extra!
Time Permitting
3 Giant Sets (all reps unbroken with quick transitions between movements)
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.
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