5/13/19

5/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

:30 Banded Glute Activation (banded air squats)

10 Push Ups

250m Row

*make sure to drive the knees out as you squat

Back Squat (5×5)

@70%

*More Options:

Take 5% off your Back Squat numbers if the sets are too aggressive

Bench Press (1×5)

Find 5RM

*Press Grip Bench Press. Use the same grip you use for your shoulder press on Friday

Metcon (Time)

4 Rounds

12 Burpee Box Step Overs 24/20″

15 HSPU

75 Double Unders

(14 Minute Cap)

*More Options:

Lighter DBs

Push Ups instead of HSPU

1x Single Unders

Metcon (Time)

Competition WOD

4 Rounds

20 DB Burpee Box Step Overs 24/20″ 50/35s

15 HSPU

100 Double Unders

*More Options:

Lighter DBs

Push Ups instead of HSPU

1x Single Unders

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