12/21

12/21

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m row then 2 rds of

10 shoulder pass throughs

10 push ups

5 wall walks/ handstand hold

10 strict press w/ bar

10 ring rows

push press from rack

EMOM 12

3 reps

add weight every 2 minutes

work up to heavy triple

Metcon (Time)

4 RFT

1000m row or 800m run

15 ring dips

15 HSPU

15 pull ups

15 Flying Push ups

15 KB sumo DL high pull 54/35

30 min time cap

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