Metabolic CrossFit – CrossFit
Warm-up 1 (No Measure)
2 rounds of:
10 shoulder passes
25′ bear crawl
25′ over/under
25′ crab walk
10 KB swings
1 round of:
Run/row 400 meters
Banded shoulder stretch
10 reverse hypers
10 DB shoulder press
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Push Press
12 minutes to establish 1 rep max
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