Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

10 Knee to Chest

50′ Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

:30 Ankle Stretch/side

:60 Child’s Pose

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
World records are set with negative splits. This mindset is important for today. It’s not about the first round, or even the second round. This workout is about being to maintain or improve upon what you did in round 1 and 2 during rounds 3-5. Finding a slightly more conservative pace and break-up strategy from the get-go will allow for this sustainability during the later rounds.

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