Daily Dozen

Daily Dozen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30/side Quad Stretch

25′ Active Spidermans

10 PVC Pass Throughs

:30/side Side Lunges

10 Air Squats

10 PVC Pass Throughs (More Narrow)

5 Push-up to Down Dog

25′ Active Samson

10 PVC Overhead Squats (on wall)

Muscle Up Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

2 Chest to Bar

1 Bar Muscle-up

Snatch Prep

6 High Hang Power Snatches

3 Hang Power Snatches

3 Snatch Grip Deadlifts

3 Power Snatches

3 Position Power Snatch

15 minutes to establish 3 Position Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups
Muscle Up Scale: 12 Pull-ups

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