Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2:00 easy jog
2 rounds
10 Dislocates
10 Good Mornings
50′ Cartwheel
50′ Samson Stretch
50′ Inchworm w/pushup
:30 hip circles
:30 Ring Rows
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
20/15 Calorie Row (or 15/12 cal bike)
5 Strict Pull Ups
10 Push Ups
15 Air Squats
1:00 Rest