SATAPR18

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/VMAvG1jHV_c

Warm-Up

6 Minutes for Quality:

10 Frog Jumps

100m Run

5 Inch Worms – Push Ups

Mobility

:40 Each

Seal Pose

Down Dog w/Calf, Ankle, Hamstring

Chest Stretch

At Home METCON

Metcon (Time)

“Froggin”

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees|R+10 Reverse Burpees

200 Meter Run
*Your score is the slowest of the 5 rounds

*We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

Conditioning

Metcon (Time)

“Purell”

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

Squat Snatches (115/85)

200 Meter Run

Extra

BODY ARMOR

Not for Time:

50 “Child Makers”

1 “Child Maker”

With a dumbbell in each hand(Modify with 1 dumbbell):

1 Pushup

1 Dumbbell Row (left)

1 Dumbbell Row (right)

1 Dumbbell Deadlift

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