Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds

10 fwd PVC passthrough

10 atw PVC passthrough

2 alt Turkish Get Up

Use 25/15 for TGU. These are performed SLOWLY with emphasis on keeping the core activated and shoulder in a stable/active pusition.

Metcon (No Measure)

Pre Lift



DB Push Press/DB Overhead Hold

Use 15-25# in each hand. use small plates if needed

During the first :30 do push press

During the second :30, just hold the weights overhead

Metcon (Time)

Windy Tree

3 Rounds for time:

800m Run

21/14 Push-ups

Rest 2:00 between rounds

Score = total time including rests

Extra Work!!!

Tabata Pullups

Tabata Pushups

Tabata Air Squats

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