Pumped Up Game Changer

Pumped Up Game Changer

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

With Band Above Knee (small band, doubled)

5 Banded Lateral Walk Right

5 Banded Duck Walk

5 Banded Lateral Walk Left

5 Banded Air Squats

Without Band:

:15/side Side Lunge

:30 Ankle Stretch/side

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

Spend remaining time setting up and warming up for work-out you choose.

Deadlift (1×8)

15 minutes to build to a heavy set of 8 deadlifts

Metcon (Time)

Choice 1:

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

Metcon (Time)

Choice 2:

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (30/20)
If you do not have muscle ups sub 10 strict pull-ups round 1 and 10 ring dips round 2.

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