Thursday (Chuck)

Thursday (Chuck)

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

AMRAP 4 Minutes

8 Goblet Squats (light weight)

6 Burpees

:20 bike

Then,

Couch Stretch

2:00/side

Metcon (4 Rounds for time)

4 rft (15min cap)

8m Lunge 135/95

8 bar facing burpees

8m Lunge 135/95

8 bar muscle ups (3 pullups and 3 dips for every 2 BMU)

then in remaining time,

Find 1RM Hang Clean+2 Front Squats

Record your split times for each round. Put the weight for the 1RM Hang Clean and 2 front Squats in the Notes section.

Metcon (No Measure)

Cool Down

5min bike, easy pace

then,

1:00 child’s pose

:30 child’s pose w/right arm reached under left arm and across

:30 child’s pose w/left arm reached under right arm and across

1:00 Pigeon pose, right leg

1:00 Pigeon pose, left leg

1:00 standing T-spine stretch, palms flat on the wall and feet flat to the ground arm length away, drop your chest and head through “the window” to create a 90 degree angle at your hips.

Couch Stretch

2:00/each side

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