4/17/18

4/17/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Run

:60 child’s pose

5 stiff legged deadlifts

5 goodmornings

5 strict press

5 front squats

5 back squats

5 elbow rotations

Use remainder of time to warm-up for strength portion of metcon.

Deadlift (5×3)

20 Minutes

Ideally sets should be across, however climbing sets are allowed

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots (20/14)

Row (calories)

Sit-ups

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