Phase 1 Wk 1 Day 4

Phase 1 Wk 1 Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:60 Bike (Easy)

Ankle stretch 1:00/side with kb

:60 Bike (Moderate)

Lunge hold; elbow to ground

:60 Bike (Hard)

10 air squats

:60 Bike (Moderate)

Child’s Pose; reach arm under so shoulder is on ground 1:00/side

:60 Row (Easy)

10 bent-over row, empty bar

Metcon (AMRAP – Reps)

Choose your Weakness

A.

Legless Rope Climbs or Rope climbs

3 sets (aim for 4-6 reps)

*10min cap)

Metcon (AMRAP – Reps)

Choose your Weakness

B.

Strict Pull-ups

3 sets (aim for 10 reps)

*10min cap

Metcon (AMRAP – Reps)

Choose your Weakness

C.

Strict Ring Dips

EMOM 10 – 3-5 reps

Metcon (No Measure)

ROMWOD

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