WEDAPR15

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/tQXK53OCH-o

Zoom Link

6:00 AM

https://zoom.us/j/98412571152

9:00 AM

https://zoom.us/j/96360817489

12:00 PM

https://zoom.us/j/98202709903

5:00 PM

https://zoom.us/j/92070497241

Warm-Up

:40 Frog Hops

4 Inch Worms

4 DB Snatch (e/s)

4 Reverse Lunges (e/s)

:30 Push Ups

3 Inch Worms

3 DB Snatch (e/s)

3 Reverse Lunges (e/s)

:20 Burpees

2 Inch Worms

2 DB Snatch (e/s)

2 Reverse Lunges (e/s)

Mobility

:30 Each

+Good Mornings w/broomstick, towel, band, etc.

+Pass Throughs

+Spiderman w/ Twist (e/s)

+Couch Stretch (e/s)

At Home METCON

Metcon (Time)

“Shenanigans”

Every 3 Minutes x 5|R+7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees
*your score is the slowest of all of your rounds

Conditioning

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
*The score for each section is total rounds and reps of deadlifts and lateral barbell burpees

Extra

BODY ARMOR

3 Rounds:

30s Max Dumbbell Row

30s Max Chest Slap Pushups

30s Max DB Romanian DL

30s Max Pushups

Rest 1:00 between

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