Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


10 Pushup to down dog

10 inchworm

50′ Bear Crawl

8 empty bar cleans, .02 pause in bottom

8 shoulder press empty bar

50′ walking lunge w/ovhd stretch

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

5:00 work on kipping for pull-ups

Metcon (Time)

Partner WOD

Team of 3

3 rounds

*Each round begins with all 3 athletes carrying 45/35 plate 200m


50 Cal bike

40 medball cleans (full squat) 20/14

30 abmat situps

20 hand release pushups

10 pull-ups

*After the plate carry each round athletes can breakup reps however they see fit

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