MONAPR13 SUPPORT YOUR LOCAL BOX WEEK 2

CrossFitAllen – CrossFit

SUPPORT YOUR LOCAL BOX VIDEO

https://www.youtube.com/watch?v=VsHmASSoYME

Zoom Link

6:00 AM

https://zoom.us/j/308435139

9:00 AM

https://zoom.us/j/428803986

12:00 PM

https://zoom.us/j/796989154

5:00 PM

https://zoom.us/j/687207914

Warm-Up

6 min AMRAP

20 Single Unders/Double Unders

3 Inch Worms

5 slow burpees

10 jumping squats

Mobility

30 Seconds Each

Wall chest stretch

Seal Pose

Childs pose

Samson

Squat Hold

Support Your Local Box Week 2 Metcon

Metcon (Time)

For time (15 min cap):

Rx Version (scored)

100 double unders

21 burpees

75 double unders

15 burpees

50 double unders

9 burpees

Scaled Version (scored)

50 jumping jacks

15 burpees

35 jumping jacks

12 burpees

20 jumping jacks

9 burpees

Scaled Version (unofficial)

150 Single Unders

15 Burpees

100 Single Unders

12 Burpees

50 Single Unders

9 Burpees

Conditioning

Metcon (Time)

“Barbarian”

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row
*your score is the slowest of the three rounds

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