Dirty 30
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
400 meter run
:30 per side pigeon pose
:30 per side banded shoulder stretch
:30 per side ankle stretch
:45 child’s pose
Complete 5 of each movement
Metcon (Time)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders
Extra!
Work on handstand walk or hspu time permitting
Heartburn
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Oktoberfest” 4RFT: 10 burpee box jump overs 14 hang power cleans …
Tread Water
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 5 bar-only squat cleans 50′ inchworms, w/ pushups …
Helen
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds, not for time 60 sec bike 15 …
Long Gone
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds not for time 1 lap inside 10 air …
Inside Out
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds, not for time: 200m run 15 sec hold …
10/8/18
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Hip Mobility Back Squat (3 x 9) 20 Min to …
Sock Hop
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 2 Rounds For Time (30 Minute Time Cap): …
Twist and Shout
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 Double-under practice 10 PVC OHS on Wall :60 Ankle …
Ghost
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Warmup 2 Steady Rounds Row 750m 15 Banded Good Mornings …
Clothesline
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 calorie row 50′ butt kicks 50′ high knees 50′ …
