TUEAPR28

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5WCO5-bBPe8

Warm-Up

6 Minutes for Quality

5 Inch Worms

100m Jog (:20 out and :20 back)

20 Single Leg Glute Bridge (10 e/side)

30 Single Unders or 20 DUs

Mobility

30 Seconds Each of:

DB Ankle Stretch

Wrist Stretch

Seal Pose

Down Dog with Calf/Hamstring Stretch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

AMRAP 15:

200 Meter Run

14 Single Dumbbell Power Clean and Jerks (7 e/s)

40 Double Unders (60 Singles)

Conditioning

Metcon (3 Rounds for reps)

“Sole Cycle”

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike
*Record number of reps per AMRAP…3 total scores

Extra

Body Armor

21-18-15-12-9:

Bed Sheet Rows

Overhead Tricep Extensions

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