5/23/19

5/23/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

10 Dislocates

10 Arm circles, back then front

10 Down dog to pushup

10 Muscle Snatch High Pulls, PVC

2 rounds

50′ Bear Crawl

50′ Side Shuffle

2:00 bike

AMRAP 5

50′ Walking Lunge Steps

:20 Handstand Hold (on wall OR freestanding)

6 Ring Dips

Metcon (Weight)

Zercher Squats

3×10

*choose a weight you can do all sets and reps unbroken without losing your form.

Metcon (Time)

3 Rounds

5 Muscle Ups

5 Power Cleans 165/115

3 Muscle Ups

3 Power Cleans

1 Muscle Ups

1 Power Clean

Rest 2:00

*More Options:

Less Ring Muscle Ups each set/round

3x Pull Ups

Lighter Cleans

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