Parks and Wreck

Parks and Wreck

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Team Relays

Place KB in middle of floor. Divide class into two teams. One person from each team will go at a time. Teams will complete:

Rd 1: Bear Walk to KB/Spidermans Back–complete 10 goblet squats with KB

Rd 2: Active Samson to KB/ Crab Walk Back–complete 10 alternating KB snatches with KB

Rd 3: Butt Kicks to KB/High Knees Back –complete 10 KB swings

Rd 4: Toy Soliders to KB/Sprint Back–Complete 2 Turkish Get-ups with KB

The team to with all members to complete all 4 rounds first wins.

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

35/25 Calorie Row

50 Kettlebell Swings (70/53)

35/25 Calorie Row

200 Meter Wreck Bag Run (50/35)
Teams of 1 guy/1 girl–30 cal row

Back Squat (Stamina Squat)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

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