WEDAPR29

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/82487028029

Daily Video

https://youtu.be/fgvps_XcEwo

Warm-Up

2 Rounds…30 seconds each of:

Slow Air Squats

Spiderman w Twist

Down Dog w/ Calf and Hamstring Emphasis

Jumping Jacks

Squat Jumps

Mountain Climbers

Mobility

40 Seconds Each of:

DB Goblet Squat Hold

Seal Pose

DB Behind Head Tricep Stretch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Bergeron DBeep Test”

On the Minute For As Long As Possible:

5|R+7 Single Dumbbell Goblet Thrusters

5|R+7 Alternating Single Dumbbell Power Snatches

5|R+7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

“21 Jump Street”

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar

Extra

Body Armor

AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

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