12/11/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
1:00 Wall Sit
Run 400m
10 burpees
Run 400m
1:00 Wall Sit
Squat Clean (6×4)
Every 2min on the minute for 12:00
4 Touch and Go Squat Cleans
Metcon (AMRAP – Rounds and Reps)
L2
AMRAP 8
25/18 Calorie AAB
25 Chest to Bar Pull Ups
15 Devil Press 35/25
Metcon (AMRAP – Rounds and Reps)
L1
AMRAP 8
20 bar facing burpees instead of AAB
25 Jumping Chest to Bar Pull Ups
15 Devil Presses 25/15
12/10/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 5 jumping pull-ups 10 hand release push-ups 15 air …
12/9/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 2k Row *easy pace, but within 10min Specific …
Karen
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 5 burpees 100′ skip 100′ back pedal …
12/5/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up :60 Bike (Easy) 1:00/side Ankle stretch w/kb :60 …
12/04/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 3 rounds :30 static hold on rings …
12/3/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Amrap 6 10 air squats 5 burpees 10 SDLHP, …
12/2/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 100/70 cal on AAB Deadlift (4×16) 1×6@62.5% 1×5@72.5% …
1130/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds 1:00 skip 10 wall squats 1:00 jog …
11/29/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 500m row 600m bike Metcon (3 Rounds …
11/27/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Calorie Row 20 Band Pull-Aparts :30 …
