Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2:00 AAB
10 inchworm with pushup
10 wall squats
10 down dog shoulder taps
10 Dislocates
10 alternating single leg glute bridges
Metcon (Time)
3 rounds
500/450m row
10 squat cleans 155/105 (145/100) [135/95]
5 rope climbs
14min cap
Scale rope climbs to reverse supine barbell rows