6/3/19

6/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

500m row

10 deficit pushups, 2″ (15# plate)

10 Dislocates

100′ Bear Crawl

2:00 Couch Stretch each side

Bench Press (5×5)

L1

Build over sets to a heavy set of 5

Use your shoulder press grip

Bench Press (5×5)

L2

5×5 @ 80%+

Use your shoulder press grip

Metcon (Time)

L1

Row 1k

75 Air Squats

Row 1k

(12 Minute Cap)

*More Options:

Less Air Squats

Bike 2k instead of Row 1k

Metcon (Time)

L2

Row 1k

150 Air Squats

Row 1k

(15 Minute Cap)

*More Options:

Less Air Squats

Bike 2k instead of Row 1k

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