Metabolic CrossFit – CrossFit

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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


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
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.

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