Metabolic CrossFit – CrossFit
Warm-up (No Measure)
:60 Easy Row
10 Barbell Good Mornings
:45 Medium Row
10 Barbell Elbow Rotations
:30 Faster Row
10 Stiff Legged Deadlifts
25′ Active Spidermans
25′ Active Samson
5 Strict Press
5 Push-up to Down Dog
5 Pausing Front Squats
5 Pausing Back Squats
:45 Front Rack Stretch
:30 Wrist Stretch
:30 Squat Hold
Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
Then
2 Rds
1 Strict Pull-up
3 Second Hollow Hold
3 Kipping Pull-ups
3 Pausing Front Squats
3 Push Press
3 Thrusters
Build up to workout weight
Metcon (Time)
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
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