Phase 1

Phase 1

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

:20 Ankle stretch w/ kb

10 Dislocates

10 SDHP, empty bar

:20 pushup to down dog

Couch Stretch 2:00/side

3×5 scap activations

Deadlift (4×16)

1×6@60%

1×5@70%

1×4@80%

1×1@90%

Touch and Go

Metcon (Time)

L2

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 135/95

6 Bar Muscle Ups

Metcon (Time)

L1

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Rest 5:00

3 Rounds

15/12 Calorie on AAB

9 Clean and Jerk 95/65

6 Pull-ups

Metcon (No Measure)

Grunt Work (Optional)

Back Rack Walking Lunges

3×10 AHAP

Hollow Rocks

4×15

Barbell Bent Over Rows

5×20 AHAP

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