Walking in Memphis

Walking in Memphis

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete:

200 Meter Run

50′ Toy Soldiers

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

10 Knee to Chest

10 Knuckle Drags

10 Side Lunges (5/side)

:30 ankle stretch

:60 child’s pose

:30 quad stretch/leg

Then:

50’ DB carry

5 OH walking lunges

5 front squats

5 pull-ups

5 push-ups

5 OHS

Walking in Memphis (Time)

Teams of 2 complete:

1000m Dumbell Farmer’s Carry 35/20*

100 OH Walking Lunges 45/25

100 Pull-ups

100 Front Squats 95/65**

100 Push Ups

100 Overhead Squats 45/33

1000m run with partner

*Partners complete farmer’s carry to Sun Studio and back together switching off weight as needed

**Barbell must be cleaned up for Front Squats

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