MONJULY22

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats – waiter style – palms toward ceiling (keep arm pits up)

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

2X5 Overhead Squats

Conditioning

Metcon (AMRAP – Reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
* Overhead squats must come from the ground

Extra

On the 2:00 x 7 Sets:

25′ Handstand Walk/ 4 Wall Walks

1 Squat Snatch (Start @ 50% and. increase each set to heavy)

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