Metabolic CrossFit – CrossFit
Daily Warm-Up One (No Measure)
2 Rounds:
10 Shoulder Passes
25′ Walking Lunges/Samson Stretch
25′ Inch Worm
10 Ring Rows or Pull-Ups
10 Air Squats
1 Round:
2:00 Jump Rope
Banded Shoulder Stretch
10 Hip Extenstions
Metcon (Time)
3 RFT
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Skill Work
EMOM x 8
10 T2B
20 Double Unders
*Scale as Needed to Complete EMOM
Strength
Romanian Deadlift
3×8
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