1/30/2018

1/30/2018

Metabolic CrossFit – CrossFit

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

Warm-up

EMOM x 10

Odd: 18/15 Calorie Row (or up to 45 seconds)

Even: Max Handstand Push-ups in 45 seconds

Strength

Front Squats (20 minutes)

1 x 10 @ 70%

1 x 8 @ 75%

1 x 6 @ 80%

1 x 4 @ 85%

1 x 2 @ 90%

Metcon (2 Rounds for reps)

OPEN

AMRAP 5

21-15-9

Kettlebell Swings (70/53)

Front Squat (135/95)

Calorie Row

-Rest 5:00-

AMRAP 5:

21-15-9

Kettlebell Swings (70/53)

Front Squat (115/80)

Calorie Row

Metcon (2 Rounds for reps)

PERFORMANCE

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

Calorie Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Metcon (2 Rounds for reps)

FITNESS

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (75/55)

Calorie Row

Endurance

10 x 200m run with 2 min rest between runs

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