MONAPR20 Support Your Local Box Week 3

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

https://zoom.us/j/94542049501

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

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