9/12/18

9/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400m run

:60 Ankle Stretch/side

:30 Chest Stretch/side

10 PVC OHS on Wall

10 Box Jumps

:30 Hollow Rock Hold

10 Strong Kips–activating lats–arms should not bend

5 TTB

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30 Calorie Row

Extra!

Midline Conditioning

3 Rounds For Time:

100 Double-Unders

25 GHD Sit-ups

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