Some Interval work

Some Interval work

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 steady rounds

200m run

:40 plank hold

10 air squats

then,

50′ Samson

50′ high kicks

50′ Bear crawl

50′ side shuffle

10 PVC passes

10 PVC thrusters

then,

5 single arm KB swings, each arm

5 kb SDHP

5 kb snatches, each arm

:40 goblet squat hold

3:00 T2B practice

*sub knees to elbow if needed

Metcon (2 Rounds for reps)

AMRAP 8

:30 bike sprint

10 goblet squats 53/35

rest 5min

AMRAP 6

6 KB/DB Deadlifts 50/35

6 T2B

Score each AMRAP seperately for total reps each

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