Workouts of the Day (WOD)
CrossFit Workout “Metabolic Day”
5 Rounds of the following for time:
500 Meter Row
400 Meter Run
Core Work = Back Exts, Glute Ham Situps
Practice the “Snatch” w/pvc pipe.
MMA Workout
1 Round of the following for time:
21 Thrusters 95#M / 65#W
21 Pull Ups
400 Meter Run
21 Push Press 75#M / 55#W
21 Glute Ham Sit ups
500 Meter Row
21 Hanging Power Cleans 65#M / 45#W
21 Burpees
50 Double Unders
21 Kettlebell Swings 53#M / 35#W
21 Back Extensions
New friends from the Cert 1. The Instructors were all incredible. Cant wait to pass on the knowledge we soaked in.
Muscle ups are all about Technique.
