Metabolic CrossFit – CrossFit
20 minutes to complete:
3×6 Front Squat
Between sets, accumulate at least 2 minutes of mobility work. I suggest lacrosse ball to the scapula region and thoracic opener over the foam roller. If another region on you is tight and/or limiting your progress, talk to a coach about what you need to work on.
15 Unbroken Dumbbell Push Press (50/35)
12 Unbroken Dumbbell Reverse Lunges (6/side)
9 Unbroken Dumbbell Deadlifts – all 4 heads of db must touch the ground on every rep.
*Each round must (should) be completed as 36 unbroken reps, rest as little as possible between rounds.