Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

Row 500m

20 Air Squats

Power Snatch (5×5)

Touch and Go

Metcon (Time)

3 Rounds

40 Wallballs 20/14

30/25 Calorie Row

20 Abmat Sit Ups

Metcon (No Measure)

Accessory – Gymnastics

Strict Press 4xMax set at 50%+ your bodyweight. Rest 2:00 between sets

Handstand hold x3 max duration; work to maintain a strong hollow position

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