8/30/19 Cycle 3

8/30/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

3:00 on AAB, conversational pace

100′ Bear Crawl

10 push press, empty bar

10 air squats

100′ walking lunge with a stretch ovhd

:20 plank, forearms

Pigeon Pose 1:00/side

:30 hollow rock

Power Snatch

5 rounds

:60 on

2:00 rest between rounds

* Weight should be 75-80% of your 1rm. Or a weight you could manage 10+ reps each round

*Drop and reset each rep

Metcon (AMRAP – Rounds and Reps)

L1

Every 3:00 for 12:00

:20 Hanging knee raise hold

100′ Goblet walking lunge 35/25

20 push-ups

*Start a new round each 3:00

Metcon (AMRAP – Rounds and Reps)

L2

Every 3:00 for 12:00

:20 Hanging L-sit hold

100′ Goblet walking lunge 53/35

20 push-ups

*Start a new round each 3:00

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