Metabolic CrossFit – CrossFit
Warm-up
3 rounds
10 KBS
10 hand release pushups
10 sit-ups
Metcon (Time)
“Six Pack”
21-18-15-12-9-6-3
Kettlebell Swings (53/35#)
Push-ups
Sit-up
Skill Work
Pullup progression work
Hollow body, kipping, butterflies, and stringing long sets