Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup (0:00-6:00)
20 cal Row
50′ Duck Walk
12 Cossack Squats per side
12 Plate Squats 25/15*
*Plate is held at arms length up at a 45deg angle
Metcon (2 Rounds for weight)
Strength (12:00-24:00)
In 12:00 complete
3×8 Front Squat**
3×10 Weighted Pistol (5/leg)**
**Goal is to increase weight on each movement over the sets. Use KB or DB for the weighted Pistols.
*Go straight from the FS to the weighted Pistols, then take a little longer rest before getting back to the FS
Metcon (Time)
L2 (30:00-50:00)
100 Double Unders
50 Cal on AAB
50 Push-ups
Metcon (Time)
L1 (30:00-45:00)
100 Single Unders
30 Cal on AAB
30 Push-ups