CrossFitAllen – CrossFit
Daily Video
Warm-Up
3 Sets
1 Minute Jog
10 Lateral Jumps over Dumbbell
10 Alternating Dumbbell Cleans
10 Alternating Dumbbell Push Press
5 Push-ups
Mobility
Couch Stretch: 1 Minute Each side
Wall Chest Stretch: 30 Seconds Each Side
Wall Shoulder Stretch: 30 Seconds Each Side
At Home METCON
Metcon (Time)
“Kalsnew”
For Time:
Rx
100 Alternating DB Clean and Jerks
*OTM – 3 Burpees over DB
Rx+
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
*3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
Conditioning
Metcon (Time)
“Spit Ball”
5 Rounds:
500 Meter Row
12 Burpees
21 Wallballs (20/14)
CrossFit Allen 
I hate to do this but I’d like to put my membership on hold if that’s possible. Please let me know what you need from me to make this happen
Mike Ranieri
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