Jacob Heppner

Jacob Heppner

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

1 Rounds (5 min)

:30 high knees

:30 buttkickers

50′ inchworm

15 Banded Good Mornings

10 leg swings per leg

10 side lunges

Metcon (No Measure)

Raise your heart rate (12 min max)

3 Steady Rounds

Run 200m

15 Banded Good Mornings

10 Dumbbell Push Press,

5 Strict Ring Dips

Metcon (AMRAP – Reps)

EMOM 28

Minute 1: :45sec bike sprint

Minute 2: :45sec row

Minute 3: :45sec max burpees

Minute 4: rest

Score: total burpees

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