Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 rounds

20/12 Calories on AAB

20 Alt Jumping Lunges

10 Strict Ring Dips

Metcon (No Measure)

Strength Work; Odd Object

DBall/Sandbag Lunges 90/50

4×6 (3 each leg)

*1 rep is one forward lunge AND one back lunge on the same leg


Plank Hold

4 Rounds

:30 on / :30 off

*More Options:

Utilize the 100# sandbag by he coaches bars, the 90 or 50# Dballs, the Titan sand bags, or a 45/35# plate.

Pull your belly button to your spine and maintain a tight position in the Plank

Metcon (Time)

6 Rounds

6 Power Cleans 135/95

8 Chest to Bar Pull Ups

10/6 Calories on AAB

(15 Minute Cap)

*More Options:

Lighter Power Cleans

Regular Pull Ups

Row instead of Bike

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