Phase 1 Wk1 Day 2

Phase 1 Wk1 Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

15 Banded Good Mornings

12 Push Up to down dog

9 Scap activations

Bench Press (3×12)

Build across the sets. Should remain unbroken or fewer reracks

Metcon (Time)

L2

Row 25/20 Calories

16 Chest to Bar Pull Ups

5 Sandbag Cleans to shoulder 90/50

16 Chest to Bar Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

Metcon (Time)

L1

Row 25/20 Calories

16 Strict banded Pull Ups

5 Db cleans 35/25s

16 Strict banded Pull Ups

Row 25/20 Calories

(Time Cap: 6 minutes)

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