Figawi

Figawi

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

250m Row

200m Run

:30 Quad Stretch/leg

:30 Side Lunge/leg

:30 Samson/leg

10 Knee to Chest

50′ Toy Soldiers

50′ Duck Walk

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

4 Alternating DB Snatches Light

4 Alternating DB Snatches workout weight

:60 Pigeon Pose/side

:60 Child’s Pose

Metcon (AMRAP – Rounds and Reps)

OPTION 1

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating DB or KB Snatches (70/50)
Athletes should choose a pull-up variation and DB snatch they can do 15+ unbroken reps when fresh.

Metcon (Time)

OPTION 2

For Time:

100 Double Unders

10 Ring Muscle-Ups

80 Double Unders

8 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

40 Double Unders

4 Ring Muscle-Ups

20 Double Unders

2 Ring Muscle-Ups

Extra!

Time Permitting

5 Sets:

2 Minute Light Bike (Recovery Pace)

20 GHD Sit-Ups

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