Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


10 pushup to down dog

50′ high knees skip

50′ reverse lunge

50′ bear crawl

4×50′ shuttle run

Amrap 4

5 Cal Row

4 sdhp, empty bar

Couch Stretch 2:00/side

Metcon (Time)

With a Partner

3 rounds

600m run, each partner holds an end of a band

10 synchro box step-ups

12 synchro ground to ovhd, 25/15# plate

100 single unders, each partner

*Each partner must step-up and be stop the box at the same time

* Each partners plate must touch ground AND be fully extended overhead at same time

*Each partner completes 100 single Unders at same time

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