Metabolic CrossFit – CrossFit
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
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