WEDJAN29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Dumbbell Ankle Stretch: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Movement Prep

Conditioning

Metcon (Calories)

“Buckle Up”

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row
*Score is the sum of all three rows

*Single DB held anywhere for the DB Lunges

*If not finished with Lunges and Situps by 4:00, go to the rower

Extra

Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups/HS Wall Hold

Minute 3: 20 GHD Sit-ups/Weighted Sit Ups

Minute 4: 30% Max Strict Handstand Push-ups/HS Wall Hold

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