1/22/18

1/22/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

3 rounds or 15 minutes to complete

5 man makers

5 shuttle sprints (25′)

10 DB snatch (5/arm)

10 romanian deadlifts

15 calorie row

15 abmat sit-ups

20 double unders

Metcon (AMRAP – Reps)

Open-Performance-Fitness

8 Rounds of :20 On / :10 Off:*

Kettlebell Swings (53/35)**

Row

Sit-Ups**

Shuttle Sprints
*Complete all 8 rounds of one before rotating. For shuttle sprints, one foot has to cross the line and each 25’, or each turn, is a rep.

**RX plus allowed on KBS and you may choose to do GHD sit-ups

Extra!

E2MOM x 5 rounds

Row 20/15 Calories

In remaining time each round, complete max kipping Handstand Push-ups

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