Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
1:00 Bike
1:00 Jump Rope
:30 Hollow Rocks
:30 Superman Arch
1:00 Jump Rope
:30 PVC Pass Throughs
:30 Wall Squats
1:00 Jump Rope
Metcon (No Measure)
For Completion
0-5:00 25 burpees + 400m run
5-10:00 20 burpees + 400m run
10-15:00 15 burpees + 400m run
15-20:00 10 burpees + 400m run
20-25:00 5 burpees + 400m run
25-30:00 400m run
Metcon (No Measure)
Cool Down Stretch
Pigeon Stretch 2:00/side
Ankle Mobility 2:00
Roll out your Quads and Hamstrings
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
2 Rounds
250m Row
30′ Bear Crawl
20 Glute Bridges
Metcon (Weight)
Strength Min 12-22
Power Clean
Every :30 For 10:00
1 Rep
Make a weight increase every 2:00
Metcon (Time)
Part A Min 30-42
5 Rounds
12 Deadlift 155/105 (145/100) [135/95]
9 Hang Power Cleans
6 Push Jerk
*Everytime you break, complete 100m Run
12 Min Cap
Metcon (Time)
Part B Min 49-60
400m Run
20 Push Ups
300m Run
20 Bench Press 135/95 (125/85) [115/75]
200m Run
20 Devils Press 35/25s
11 Min Cap
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
1:00 Bike
1:00 Jump Rope
:30 Hollow Rocks
:30 Ring Rows
1:00 Jump Rope
:30 PVC Pass Throughs
:30 OHS Squat
1:00 Jump Rope
Metcon (Weight)
Strength Min 12-24
Front Squat
In 12:00 complete the following sets
5-3-3-1-1
Metcon (Time)
L2
2 rounds: Rest 1:00 between rnds
20/12 Calories on AAB
20 Wallballs 20/14 10′
20 Toes to Bar
20 Overhead Squats 95/65 (85/60) [75/55]
20 Pull Ups/Ring Rows