Jump City

Jump City

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

200 Meter Run

:15/side Quad Stretch

:15/side Side Lunge

25′ Duck Walk

25′ Toy Soliders

25′ Knees to chest (knee hugs)

25′ Walking Samson

25′ Spidermans

25′ Inchworms

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

:45 Front Rack Stretch

:45 Wrist Stetch

:30/side Ankle Stretch

10 Second High Hang Hold

3 High Hang Power Cleans

10 Second Low Hang Hold

3 Hang Power Cleans

10 Second Receiving Position Hold

3 Power Cleans

Power Clean (1×5)

10 minutes to establish a 5 RM or find a heavy 3-position pausing power clean

Metcon (Time)

For Time: (30 minute time cap)

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (155/105)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (155/105)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (155/105)

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