Speed Boat

Speed Boat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

50′ Spidermans

:45 Medium Row

:30 Samson/leg

:30 Faster Row

5 Push-up to Down Dog

:60 Child’s Pose

:60 Squat Hold

5 Wall Balls

5 DB Hang C&J

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Push Press (1×5)

15 Minutes to build to a heavy set of 5

Metcon (Time)

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)
Athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary.

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