WEDAPR1

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5ZT9vEJLEL4

Warm-Up

6 Minutes For Quality:

20 Second Hollow Hold

100 Meter Jog

6 PVC Pass Throughs*

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

At Home METCON

Metcon (Time)

“Pipes”

For Time:

Rx

40-30-20-10: Sit Ups

40-30-20-10: Pushups

40-30-20-10: “Odd Object” Rows

R+

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows*
*see daily video for demo

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Fast Five”

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)
*Your score is the lowest rounds and reps total of the three intervals

*The barbell comes from the floor for the front squats

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