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
CrossFit Allen 