SATSEPT14

CrossFitAllen – CrossFit

Warm-Up

Quick General Warm-up Followed by a Quick Stretch, then…

5 BB Good Mornings

5 Elbow Rotations

5 Back Squats

5 Snatch Grip press and reach

5 Snatch grip Deadlifts

5 High Hang Power Snatch

5 Hang Power Snatch (working on cycling)

Strength

Back Squat (6 Minute EMOM of 4 Back Squats @ 70-80% of 1 rep )

Conditioning

Metcon (AMRAP – Reps)

“Thumb War”

Teams of 4(depending on class size)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Row Calories

1 Minute Rest
Each teammate starts at a different station

Add total reps for all teammates from all stations (this will be a high number) Keep the rower going throughout the workout…no reset

Goal is to stay consistent across the 5 rounds

Extra

Run 1 mile

*10 pushups and 15 air squats every 400m

(sub 3200m bike w/ pushups and air squats every 800m)