Wreck Yourself

Wreck Yourself

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:15 Quad Stretch/side

:30 Ankle Stretch/side

:30 Wrist Stretch

10 Knee Raises

50′ Toy Soldiers

50′ Side Lunge

50′ Walking Samson

50′ Spidermans

50′ 3 Air Squats + Broad Jump

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

1 Rope Climb

Metcon (Time)

Teams of 3

For Time:

800 M Run

6 Rope Climbs

20 Squat Cleans (135/95)

800 Meter Run

9 Rope Climbs

35 Squat Cleans (135/95)

800 Meter Run

12 Rope Climbs

50 Squat Cleans (135/95)
Teams will run in groups of 3 switching the wreck bag (50/40) as needed between partners.

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