Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10 PVC shoulder passes
10 PVC overhead squats
200 Meter run
:30 Samson stretch (per leg)
:30 Quad stretch (per leg)
50′ 3 air squats + broad jump
50′ inchworm
50′ bear crawl
100′ high knees
100′ butt kicks
Then
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlift
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale Push-ups for Pull-ups if needed.
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.
Leave a Reply