Bumpy Ride

Bumpy Ride

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

:60 Easy Bike

50′ Active Spidermans

:30 Pigeon Pose/side

:45 Medium Bike

50′ Walkimg Samson

:45 Child’s Pose

:30 Faster Bike

5 Push-up to Down Dog

:30 Squat Hold

Weightlifting

On the 2:00 x 6 Rounds:

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Calorie Row

6 Lateral Over the Rower Burpees

100 Meter Weighted Run (45/35 plate)
Athlete completes one full round before switching.

If completing individually:

On the 3:00 x 7 Rounds:

9/6 Calorie Row

6 Lateral Over the Rower Burpees

100 Meter Weighted Run (50/35)

Leave a Reply