Half Bad

Half Bad

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 Minutes

5 Push-up to Down Dog

25′ Active Spidermans

25′ Active Samson

Rowing Game: Teams of 2 row 1000m in 100 m increments. Must do 1 push up for ever meter you go over or 5 push-ups for ever meter you go under.

Skill Work

10 Minutes

Pull-ups

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Deadlift

5 Pausing Hip Hinges (Hip to Top of Knee)

5 Full Deadlifts

Build to Strength Weight

5 Deadlifts

Deadlift (EMOM x 8)

On the Minute x 8:

2 Repetitions

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Row

10 Chest to Bar Pull-Ups

Leave a Reply