WOD

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/side

:30 Side Lunge/side

:30 Samson/side

:30 Pigeon Pose/side

10 Knee to Chest

50′ Toy Soliders

50′ Duck Walk

50′ Spiderman

50′ Inchworm

50′ Toe Walk

50′ Heel Walk

50′ 3 Air Squats + Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Skip for Height

50′ Skip for Distance

Movement Prep:

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thursters

5 Med Ball Shots

5 Box Step-ups

5 Box Jumps

5 KB Deadlifts

5 Russian KBS

5 KBS

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Front Squat

15 Minutes

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Metcon (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Extra!

4 Rounds, Not For Time:

1:30 Light Bike or Row

30% of Estimated Max Bar Muscle-Up Set