SATMAR21

CrossFitAllen – CrossFit

Daily Video

https://www.youtube.com/watch?v=x6iwzpFSB5U

Warm-Up

2 Rounds

1:00 Jog

10 Cossack Squats

10 Push Up-Down Dog

10 Single Leg V-Ups

then…

DB Goblet Squat Hold :45

DB Overhead Hold :30 Each Arm

At Home METCON

Metcon (Time)

“Tic Tac Toe”

For Time:

3 Rounds of

10 Burpees over DB

15 Ab-Mat Sit-Ups

then…

50 Single Arm DB Thrusters

then…

3 Rounds of

10 Burpees over DB

15 Ab-Mat Sit-Ups

20 Minute time Cap
*Score is total Time

*Record DB weight in notes

*Any unfinished reps count as 1 second on final time

Extra

Midline

3 Giant Sets:

:30 Second High Plank

:30 Second Mountain Climbers

Rest 1 Minute Between Sets

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