4/11/18

Metabolic CrossFit – CrossFit

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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.