Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 Inch Worms
10 Empty Bar OHS to medball
10 Inch Worms
30 Single Unders
10 cat-cows
10 bear crawl shoulder taps
5 isometric push-ups*
30-second Samson stretch, per side
*Pause 2-3 seconds at top, halfway down, floor, halfway up
Metcon (Time)
L2
21 OH Squats 95/65
10 Calorie on AAB
18 OH Squats 95/65
20 Calorie on AAB
15 OH Squats 95/65
30/25 Calorie on AAB
12 OH Squats 95/65
40/30 Calorie on AAB
9 OH Squats 95/65
50/35 Calorie on AAB
Metcon (Time)
L1
14 OH Squats 45/35
10 Calorie on AAB
10 OH Squats 45/35
20 Calorie on AAB
8 OH Squats 45/35
30/25 Calorie on AAB
6 OH Squats 45/35
40/30 Calorie on AAB
4 OH Squats 45/35
50/35 Calorie on AAB