SATAPR4

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5Zi45kNLDNA

Warm-Up

WARM-UP

EMOM 8:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

Mobility

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

At Home METCON

Metcon (Time)

“Rancy”

Rx

4 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Front Squat

Rx+

5 Rounds for Time:

400m Run

20 Alternating DB Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS and Front Squats change arms as athlete chooses

Conditioning

Metcon (Time)

“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

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