09/04/2017

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