FRIMAR13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“Power Wash”

Every 10 Minutes x 2 Rounds:

800/600|R+1K/800 Meter Row

20|R+30 Dumbbell Power Snatches (50/35)

40R+50 Wallballs (20/14)
*A round starts every 10 minutes (0:00 & 10:00)

*Complete the three movements and rest with whatever time remains until the 10:00 on the clock

*Your score today is the slower of the two rounds

Extra

Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

https://www.youtube.com/watch?v=HA04XdZFeEg&feature=youtu.be

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

https://www.youtube.com/watch?v=KcyGelKiGsE&feature=youtu.be

Rest 2 Minutes Between Sets

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s