Mixed Bag

Mixed Bag

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

200 Meter Run

:30 Quad Stretch

:30 Samson

:60 Front Rack Stretch

10 Knee to Chest

10 Side Lunge (5/leg)

50′ Solider Kicks

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle/side

50′ High Knees

50′ Butt Kickers

3 of each barbell movment

Skill Work

On the Minute x 10

20 Double Unders + 1 Clean and Jerk

Athlete’s choice – Power or Squat. Build in weight.

Metcon (Time)

Teams of 3

For Time (25:00 Cap):

400m Sandbag run (60/40)

100 Deadlifts (155/105)

400m Sandbag run (60/40)

80 Hang Power Cleans (155/105)

400m Sandbag run (60/40)

60 Front Squats (155/105)

400m Sandbag run (60/40)

40 Push Jerks (155/105)

400m Sandbag run (60/40)

20 Clusters (155/105)

Team runs with a single 60/40 sandbag.

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