SATAPR11

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/hjQdWGroYW8

Warm-Up

2 Sets

10 Dumbbell Push Press (5/5)

15 Air Squats

100m Run

2 Sets

15 Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

Mobility

DB Ankle Stretch: 40 Seconds e/s

DB Goblet Squat Hold: 40 Seconds

Child’s Pose on DB: 40 Seconds

At Home METCON

Metcon (Time)

“Ham & Cheese”

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run

Conditioning

Metcon (Time)

“Toe to Toe”

2 Rounds For Time:

800 Meter Run

60 Wallballs (20/14)

400 Meter Run

40 Box Jumps (24″/20″)

200 Meter Run

20 Toes to Bar

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