Floor It

Floor It

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Bike

:60 Samson/leg

:45 Medium Bike

50′ Spidermans

:30 Faster Bike

5 Push-up to Down Dog

50′ Lunges

:60 Couch Stretch/side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Deadlifts

Strength

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)

Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)

Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Metcon (Time)

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

200m Run
Score is your slowest round

Extra!

Time permitting

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups

Rest as needed following push-ups.

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