Country Mile

Country Mile

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

200 Meter Run

25′ Knee Hugs

25′ Toy Soldiers

25′ Duck Walk

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

50′ 3 Air Squats + Broad Jump

Stretch/Mobility

:15/side quad stretch

:15/side side lunge

:60 Child’s Pose

:30/side Ankle Stretch

Skill Work

Movement Prep (15 Minutes)

Wall Ball Shots:

With Med Ball on wall–

5 Front Squats

5 Push Press

5 Wallballs

Box Jumps:

6 Step-ups

3 Lower Height Box Jumps

3 Box Jumps

Snatch:

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Bottom Position

Establish Above the Knee Position

5 Snatch Deadlifts

3 Power Snatches

Build to Workout Weight

Metcon (Time)

30 Minute Time Cap

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

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