Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500m row
15 shoulder to overhead 45/35
10 lunges
10 reverse lunges
15 shoulder to overhead 45/35
banded stretching focus on hips
weighted lunges
5 sets of 8 focus on form
in between sets work up to a heavy 5 rep dumbell press
Metcon (AMRAP – Rounds)
20 min AMRAP
100ft farmers carry 72/54
50ft burpee broad jump
50ft OH dumbell lunges 50/35
50ft duck walk
30 second rest