OC 10/4/19

OC 10/4/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3:00 Bike, conversational pace

10 Dislocates

25′ broad jump

25′ Cartwheels

50′ Spiderman

50′ side shuffle

25′ walking lunge, reach opposite hand to touch forward foot while inside hand toward ceiling

50′ Bear crawl

25′ inchworm, no pushup

50′ walking knee pull (knee raise and pull your knee tonyour chest)

50′ partner Drag, forward Sprint

50′ partner Drag, slow side shuffle

Metcon (AMRAP – Reps)

L1

AMRAP 9

10 Abmat Situps

10 DB Thrusters 35/25

10 Abmat Situps

15 DB Thrusters 35/25

10 Abmat Situps

20 DB Thrusters 35/25

10 Abmat Situps

25 DB Thrusters 35/25

10 Abmat Situps

30 DB Thrusters 35/25

*Continue adding 5 DB Thrusters until the Amrap ends

Metcon (AMRAP – Reps)

L2

AMRAP 9

10 Toes 2 Bar

10 DB Thrusters 50/35

10 Toes 2 Bar

15 DB Thrusters 50/35

1o Toes 2 Bar

20 DB Thrusters 50/35

10 Toes 2 Bar

25 DB Thrusters 50/35

10 Toes 2 Bar

30 DB Thrusters 50/35

*Continue adding 5 DB Thrusters until the Amrap ends

Metcon (No Measure)

Finisher (not optional)

Finish with one of the following

15:00 bike ride

Or Half ROMWOD

Leave a Reply