OC 10/18/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
Amrap 4
2 laps in gym
6 box step-ups
4 medball cleans
Couch Stretch 2:00
8:00 Muscleup practice in low rings
Metcon (AMRAP – Reps)
L2
AMRAP 10
20 box jump overs 24/20
16 wallballs 20/14
4 Bar muscleups
*Scale BMU to jumping or banded
Metcon (AMRAP – Reps)
L1
AMRAP 10
20 box jump overs 24/20
16 wallballs 20/14
4 pull-ups
Metcon (No Measure)
Remainder of the class
15:00 bike, conversational pace
and
15:00 ROMWOD
OC 10/17/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Good Mornings 10 Dislocates 10 Dislocates around the …
OC 10/16/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3:00 on rower (Fan on 10), conversational pace 3 …
OC 10/15/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 50′ Spiderman 50′ Reverse lunge 50′ shuffle …
20.1
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Suggested Warmup 2 rounds 10 Dislocates 10 Dislocates around the …
5yr Anniversary WOD
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds 200m jog 50′ high knees 25′ cartwheels …
OC 10/11/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 600m on AAB 100′ Bear Crawl 50′ …
OC 10/10/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates backwards 10 Dislocates around one side then …
OC 10/9/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 100′ walking lunge 50′ skip 10 Dislocates 10 forward …
OC 10/8/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness warmup 2k row 50′ Bear Crawl 100′ shuffle 25′ …
OC 10/7/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 jog in gym 2 rounds: PVC, empty bar …
