SATMAR14

CrossFitAllen – CrossFit

Mobility

Airrosti Foam Rolling Clinic

Warm-Up

Funshine Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“gooDTime”

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (135/95|R+155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95|R+155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95|R+155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
*One athlete works while the other two rest in this team of 3 workout

*Teams must complete all 5 rounds of “DT” before moving onto the bike

*Try to split reps relatively even

Extra

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

https://www.youtube.com/watch?v=0TU2LLYsHqU&feature=youtu.be

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