WEDAPR8

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/Q3AVIGOW12Q

Zoom Link

6:00AM

https://zoom.us/j/951785842

9:00AM

https://zoom.us/j/560270661

12:00PM

https://zoom.us/j/721081898

5:00PM

https://zoom.us/j/576433381

Warm-Up

6 Minutes for Quality:

20 Jumping Jacks

15 Air Squats

10 Pass Throughs

5 Inchworm to Pushups

Mobility

Hammer Stretch :30 each side

Spiderman and Reach: 40 each side

Samson and lean: 40 each side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Castaway”

AMRAP 15:

Dumbbell Version

8 DB Bent over Row e/s (16 total)

8 Burpees

12 DB Front Rack Step Back Lunges (6 Each leg)

Odd Object Version:

8 Odd Object Bent Over Rows

8 Burpees

12 Odd Object Step Back Lunges (6 each leg)

Conditioning

Metcon (Time)

“Snake Bite”

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

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