4/18/18

4/18/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Row

50′ Spiderman Walk

10 Push-up to Down Dog

10 PVC OHS (wall therapy)

50′ butt kicks

50′ high knees

50 walking lunges

:30 ankle stretch/ankle

200m Row

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations/arm

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute Medicine Ball Squat Hold

Then

3 Shoulder Shrugs

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Squat Clean Thruster (1×1)

15 minutes to establish a heavy squat clean thruster

Metcon (Time)

21-15-9

Overhead Squats (115/80)

Toes to Bar

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