Flash Flood

Flash Flood

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

5 PVC Front Squats w/ 5 second pause at bottom

5 PVC Push Press

5 PVC Thrusters

Thruster (1×3)

15 minutes

Metcon (Time)

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

Extra!

Time Permitting

5 Rounds

15 GHD Sit-ups + 40% Max Ring Muscle-ups

Rest 1 minute between rounds

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