TUEMAR10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Primer

2 rounds for quality

10 Single Leg KB RDL (each side)

:30 Upside Down Overhead KB Hold (each side)

10 KB Goblett 1 1/4 squats

10 Banded Pull Aparts

Conditioning

Metcon (Weight)

Six Flags

Every 3:30 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
*45 Singles or :30 of practice

*Cap Rounds at 3:00 if not finished

*score is heaviest set of 3 Power Snatches

*Snatches do not have to be TnG

Extra

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement

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