Foul Ball

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills:

200 Meter Run

:15/side Quad Stretch

:15/side Side Lunge

:30/side Ankle Stretch

25′ Toy Solider Kicks

25′ Duck Walk

25′ Spidermans

25′ Inchworms

50′ Walking Samson

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50 Skip for Distance

:60 Squat Hold

5 Wall Ball Shots

10 Alt. DB Snatches

Back Squat (10×1)

15 minutes to find 1 rep max

Metcon (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)
25 minute time cap