Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15/side Quad Stretch

:15/side Side Lunge

25′ Duck Walk

25′ Active Samson

25′ Spidermans

10 Air Squats

5 Push-up to Down Dog

10 PVC Pass Throughs

10 PVS OHS on Wall

Skill Work

Establish Overhead Position (external rotation)

:30 Seconds PVC Quarter Overhead Squats

:20 Seconds Barbell Quarter Overhead Squats

5 Pausing PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Overhead Squat (1×2)

10 Minutes

Build to a moderate set of 2 pausing OHS

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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