Play Dead

Play Dead

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Mintes to Complete

200 Meter Run

50′ Toy Soldiers

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

10 Knee to Chest

10 Knuckle Drags

10 Side Lunges (5/side)

:30 Quad Stretch/leg

:30 Samson/leg

Then:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Build to Deadlift Weight

Gymnastics

AMRAP 7:

3 Bar Muscle-Ups

5 Strict Handstand Push-ups

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

-Rest 5:00-

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

-Rest 5:00-

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
If the athlete anticipates the longer runs (or rows) taking more than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row

400 Meter Run = 500 Meter Row

200 Meter Run = 250 Meter Row

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