WEDJULY17

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

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