6/12/19

6/12/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 bike

100′ high knees

100′ butt kickers

1:00 bike

10 Dislocates

10 Around the head w/ 10# plate, 5 each direction

10 air squats

2:00 Couch Stretch each side

Warm-up (No Measure)

Primer (get your heart rate up here)

AMRAP 6

20 Alt Jumping Lunges

15 Push Ups

10 kb Swings, light

250m Row

Back Squat (4×4)

L1

Take 5-10#s off you heavy 3 rep from last week and hit all 4 sets here with it

Back Squat (4×4)

@90%

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

Metcon (AMRAP – Reps)

(Final 12:00 of class)

L1 & L2

AMRAP 12

-Climb the Ladder-

3 Calories on Rower

3 KB Swings 53/35

6 Calories

6 KB Swings

9/9, 12/12, etc…

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