Grunt Work

Grunt Work

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Interval Warmup

5 Rounds (15min in total)

*2min per round; Rest intervals- :30/:45/1:00/1:15/1:30*

10 pushup with a twist

10 mountain climbers

10 sit-ups w/wallball 20/14, w/abmat

*In the fully extended position of the pushup the athlete will twist lifting one arm off the ground and extend it up towards the ceiling. Medball sit-ups shall be with the athlete’s toes against the wall. The athlete will begin in the upright position holding the wallball at their chest. When they lay back they shall touch the wallball overhead on the ground and then to the wall when they are back in the upright position.

Metcon (Weight)

Strength Accessory

3×25 Good Mornings

*Empty Barbell to no more than 75/55

Be methodical and work on maintaing a good position.

Metcon (Time)

5 Rounds

75 Double Unders

15 Toes to Bar

Rest :90

1:1 doubles to singles; scale toes to bar to knees to elbow or knee ups

Score: Total time including the rest periods

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