7/29/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m jog in gym

10 pushup to down dog

10 Dislocates

200m jog in gym

:30 ankle stretch, light kb

:30 T-spine stretch against the wall

Primer

AMRAP 6

5 Strict Dips

5 Strict Pull Ups

20 Alternating Jumping Lunges

Snatch (6×3)

L1

Build to a moderate to heavy 3 rep

L2

75-80%

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 10

12 Assisted Pistols, alternating

10 DB Push Press 35/25

8 Pull Ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 10

12 Pistols

10 DB Push Press 35/25

8 Pull Ups