WEDAPR22

CrossFitAllen – CrossFit

Daily Video

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Warm-Up

30 Seconds Each:

Spiderman w/ Twist (e/s)

Single DB Alternating Deadlifts

Frog Hops

Russian DB Swings

Mountain Climbers

DB Push Press (e/s)

Mobility

30 Seconds Each:

DB Ankle Stretch

DB Squat Hold

DB Straddle Stretch

DB Behind Head Tricep Stretch

At Home METCON

Metcon (2 Rounds for time)

“Grip and Rip”

[On the 0:00]

For Time:

15|R+21 Burpees

1 Round of “Dumbbell DT”

12|R+18 Burpees

1 Round of “Dumbbell DT”

9|R+15 Burpees

1 Round of “Dumbbell DT”

6|R+12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

15|R+21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12|R+18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

9|R+15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

6|R+12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”
*Part 1 of the workout is for time and begins on the 0:00

*Part 2 begins is also for time and begins on the 10:00

*1 Round of DB DT is:

12 Alternating DB Deadlifts

9 Alternating DB Hang Power Cleans

6 DB Push Jerks (3 e/s)

Conditioning

Metcon (Time)

“Herky Jerky”

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

2,000 Meter Bike Erg

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14

Extra

Body Armor

3 Giant Sets:

:30 Seconds Dumbbell Bent Over Row Hold (Right)

:30 Seconds Dumbbell Bent Over Row Hold (Left)

:30 Seconds Dumbbell Overhead Hold (Right)

:30 Seconds Dumbbell Overhead Hold (Left)

Rest 1 Minute Between Sets