Chalant

Chalant

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Duck Walk

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

10 Air Squats

Banded Walks*

:30 Front Rack Stretch

:30 Wrist Stretch

:30 Ankle Stretch/leg

Barbell Warm-up

3 Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

-Then-

2 Pausing Front Squats

2 High Hang Squat Cleans

2 Hang Squat Cleans

-Then0

2 Front Squat

2 Push Press

2 Thrusters

-Then-

3 Squat Clean Thrusters
*For banded walks take a low tension band and double/triple loop and place it just below knees. Assume a quarter squat and take 1o steps forwards, backwards, left, and right followed by 10 air squats.

Squat Clean Thruster (EMOM 10)

EMOM x 10 increasing in weight

Metcon (Time)

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95)

9 Lateral Barbell Burpees

9 Thrusters (135/95)

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