Spin Doctor

Spin Doctor

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 minutes to complete

2 Rounds

:30 Medball Foot Taps

10 Air Squats

:30 Samson Stretch/leg

10 Medball Deadlifts

:30 Plank

200 meter run

Kettlebell Ankle Stretch (1 minute/side)

Child’s Pose (1 minute)

Kettlebell squat hold (1 minute)
KB Ankle Stretch: Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Back Squat

20 minutes total to warm up and complete:

10 Reps @ 72%

8 Reps @ 77%

6 Reps @ 81%

4 Reps @ 85%

2 Reps @ 90%

Rest 2:00 between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)
Double Under Substitutions:

Reduce Reps

:30 Seconds Double Under Attempts

60 Single Unders

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