CrossFitAllen – CrossFit
Warm-Up
Dynamic Line Drills then,
1:00 Pigeon each side
1:00 Child Pose
then…
Movement Prep
With Lighter Weight:
6 Alternating Dumbbell Power Snatches
6 Alternating Dumbbell Muscle Snatches
With Workout Weight:
4 Alternating Dumbbell Power Snatches
4 Alternating Dumbbell Muscle Snatches
Conditioning
Metcon (Time)
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
Extra
8 min EMOM, building of:
1 Hang Power Snatch + 1 Power Snatch
CrossFit Allen 