Under the Lights

Under the Lights

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes to Complete

10 PVC shoulder passes

10 Air squats

5 Push-ups to Down Dog

50′ Inchworms

50 Spidermans

:30 Samson/leg

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


5 Minutes to Complete:

Front Rack Stretch (1 minute)

–Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose (:30 each leg)

–From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Wrist Stretch (30 seconds)

–From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Squat Clean

20 minutes to build to a heavy squat clean

Metcon (AMRAP – Reps)


3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar

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