CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay
Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 3 Times
Conditioning
Metcon (Time)
“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
Challenge yourself on the box jumps today
There isn’t a huge difference between fast and slow cycling wallballs, but there is a big difference in fast and slow box jumps
For example, just the difference between 3 seconds a jump vs. 5 seconds a jump over 72 reps is 2.5 minutes slower
Extra
Build to a heavy double Split Jerk – 3 sec pause in bottom of dip
