Wellness Revolution CrossFit – CrossFit

“Every strike brings you closer to your next home run.” –Babe Ruth

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

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Metcon

Metcon (Time)

ESSENTIALS

4 Rounds:

100 Meter Run

10 Jumping Pull-ups/Ring Rows

100 Meter Run

10 Dumbbell Snatches (50/35)
–20 MIN CAP

–Pace the runs to go big inside

–Good day to push the limits on how big we can go on inside movements, knowing we’ll have 1+ minutes of “rest” for the pull

–Use a pull-up variation or rep scheme that you can complete in 1-2 sets

–Heavier dumbbell than usual, but something you can still catch in a locked out position overhead

Metcon (Time)

FITNESS

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)
–20 MIN CAP

–Pace the runs to go big inside

–Good day to push the limits on how big we can go on inside movements, knowing we’ll have 1+ minutes of “rest” for the pull

–Use a pull-up variation or rep scheme that you can complete in 1-2 sets

–Heavier dumbbell than usual, but something you can still catch in a locked out position overhead

Metcon (Time)

PERFORMANCE

4 Rounds:

200 Meter Run

5 Bar Muscle Ups

200 Meter Run

10 Dumbbell Snatches (70/50)
–20 MIN CAP

–Pace the runs to go big inside

–Good day to push the limits on how big we can go on inside movements, knowing we’ll have 1+ minutes of “rest” for the pull

–Use a pull-up variation or rep scheme that you can complete in 1-2 sets

–Heavier dumbbell than usual, but something you can still catch in a locked out position overhead