4/8/19

4/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm Up

Row 2k

*this is NOT an opportunity to PR. You should actually take an extra :30 to :60 over your current 2k row time to complete

10 Dislocates

:20 T-spine stretch against the wall

10 Dislocates around the world

:20 Child’s pose

10 Cossack Squat, each side

10 Push-ups

:20 Wall Squat hold

Deadlift (4×4)

12:00

Zero Bounce Deadlift

@70-80% of 1RM

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

*Climb the Ladder

2 Overhead Squats 95/65

1 Bar Muscle Up

4/2, 6/3, 8/4, etc

Metcon (No Measure)

Accessory

HSPU -Day 1

1 max set -scale this by elevating feet onto a box

10x wall walks – “nose & toes” they need to be touching the wall

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