CrossFitAllen – CrossFit
Zoom Link
We are going to try and work with just one like for Monday…but the same class times:
6AM, 9AM, Noon, and 5PM
SUPPORT YOUR LOCAL BOX VIDEO
https://www.youtube.com/watch?v=UE7UQDnekd0
Warm-Up
5 Minutes for Quality
20 Jumping Jacks
15 Air Squats
10 Slow Lunges
5 Push-Up to Down Dog
Mobility
30 Seconds Each
DB Ankle Stretch (e/s)
Pigeon Stretch (e/s)
Samson Stretch (e/s)
Box Shoulder Stretch (e/s)
Support Your Local Box Week 3
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf
Metcon (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
(50/35 DBs)
(24/20 inch box)
Time cap: 20 minutes
*If you dont have 2 DBs for the Deadlifts, just use one.
*if you don’t have a box, find a chair, bench, or stack SAFE object to equal close to the appropriate height.
Conditioning
Metcon (Calories)
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
*Your score today is the total number of calories accumulated over the three rounds
