Your Pathway to Fitness
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2 Rounds:
10 Shoulder Passes
25′ Walking Lunges/Samson Stretch
25′ Inch Worm
10 Ring Rows or Pull-Ups
10 Air Squats
1 Round:
2:00 Jump Rope
Banded Shoulder Stretch
10 Hip Extenstions
30 Thrusters (115/80)
30 Pull-ups
30Power Cleans (115/80)
30 Burpees
30 Jerks (115/80)
30 Box Jumps (24/20)
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2 rounds of:
10 shoulder passes
25′ walking lunge/samson stretch
25′ burpee long jump
25′ plank wall
10 squats
10 ring rows
21-15-9
T2B
Box Jumps (24/20)
Deadlift (225/155)
Handstand Hold
5 Rounds of 20 second hold and 40 second rest
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2 rounds of:
10 shoulder passes
25′ bear crawl
25′ over/under
25′ crab walk
10 KB swings
1 round of:
Run/row 400 meters
Banded shoulder stretch
10 reverse hypers
10 DB shoulder press
3 RFT
50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135/95)
10×1 Snatch EMOM @ 70-75% 1RM
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2 Rounds:
10 Shoulder Passes
25′ Walking Lunges/Samson Stretch
25′ Inch Worm
10 Ring Rows or Pull-Ups
10 Air Squats
1 Round:
2:00 Jump Rope
Banded Shoulder Stretch
10 Hip Extenstions
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
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“The body can achieve what the mind can conceive.”
2 Rounds:
10 Shoulder Passes
25′ Walking Lunges/Samson Stretch
25′ Inch Worm
10 Ring Rows or Pull-Ups
10 Air Squats
1 Round:
2:00 Jump Rope
Banded Shoulder Stretch
10 Hip Extenstions
5 RFT
12 Kettle Bell Swings (70/53)
12 T2B
250 meter row
20 minutes to complete
5×1 Hang Snatch @ 80% 1RM
5×1 Front Squat @ 90% 1RM
20 Muscle Ups for Time
Each time you drop from the rings you must rest 90 seconds before getting back on the rings.
600 Madison Ave
Memphis, TN 38103
info@metaboliccrossfit.com