Metabolic CrossFit – CrossFit
**** New Phase ****
Every New Cycle or New Phase is a great time to bring friends and get them welcomed into our family.
Warm-up (No Measure)
25 GHD Sit Ups
30 KB Snatch 53/35
25 Abmat Sit Ups
30 DB Snatch 35/25
Metcon (No Measure)
-1 max set: if less than 3 then use band.
Then complete 20 strict banded pull-ups
-Scap Squeezes, 4×10 hanging from the bar activate your scapula
-1 max set: Scale this by elevating feet onto pox and getting into a tripod position close as you can get to the box. Scale further down to knees on the box IF you cannot get 10 with feet
-10 wall walks
-Strict Pull-ups, 8×5 (c2b if possible)