11/27/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
2 Rounds
15 Calorie Row
20 Band Pull-Aparts
:30 Hollow rock
Squat Clean (6×5)
Every 2 Minutes For 12 Minutes
5 Touch and Go Squat Cleans
Metcon (Time)
L2
35-25-15-5 Burpee
8-10-12-14 Squat Clean Thruster 95/65
Metcon (Time)
L1
25-15-10-5 Burpee
8-10-12-14 Squat Clean Thruster 75/55
Metcon (3 Rounds for time)
Grunt Work (optional)
L-Sit Hold
3x Max Effort time
Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard.
*can be on boxes, rings, or stacked plates
11/26/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds; PVC, Empty Bar 5 burpees, no push-up …
Phase 1
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds :20 Ankle stretch w/ kb 10 Dislocates …
Tour of Memphis…
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Romwod Metcon (Time) Tour of Memphis… 14k on Rower …
Phase 1 Wk 1 Day 4
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up :60 Bike (Easy) Ankle stretch 1:00/side with kb …
Triple 7
Metabolic CrossFit – CrossFit View Public Whiteboard
Phase 1 Wk1 Day 3
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3 Rounds; PVC, PVC, empty bar :20 Ring Support …
Phase 1 Wk1 Day 2
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3 Rounds 15 Banded Good Mornings 12 Push Up …
Phase 1 Week 1
Metabolic CrossFit – CrossFit **** New Phase **** Every New Cycle or New Phase is a great time to bring …
Crossfit Total
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 2 rounds 10 dislocates 8 Goblet squats …
Diane
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3:00 bike, conversational pace 2 rounds 10 shoulder press, …
