Slasher

Slasher

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete:

:30 Seconds

Easy Bike

Easy Row

Active Spidermans

:20 Seconds

Medium Bike

Medium Row

Push-up to Down Dog

:15 Seconds

Faster Bike

Faster Row

Air Squats

Ankle Foam Rolling – :30sec

Ankle Stretch – :30sec

Wrist Stretch –:30 sec

Tempo Front Squats (EMOMx10)

6 seconds down, pause 1 second at the bottom–try to beat your score from last week

Metcon (AMRAP – Reps)

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Push-ups

Extra!

27-24-21-18-15-12-9:

Calorie Row

Rest 1 Minute Between Efforts

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