WEDAUG28

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Movement Prep W/ DB

Each Arm With Lighter Weight:

5 Quarter Squats

5 Push Press + Quarter Squat

5 Push Jerks

5 Dumbbell Snatch

Then..

6 Alternating Dumbbell Snatches

With Workout Weight:

6 Alternating Dumbbell Snatches

Weightlifting

Front Squat (Heavy Set of 5)

12 Minutes to work up to a heavy set of 5

Conditioning

Metcon (Time)

“Halftime”

30-20-10:

Dumbell Power Snatch (50/35 | RX+ 60/45)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees (RX+ Burpee over Rower)

Calorie Row

+Women Row 9-15-21 Cal

Extra

Accumulate 4:00 in a high plank position

*every break = 20 AB Mat Sit-Ups

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