SATMAY2

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/botNx3JGFPE

Warm-Up

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

At Home METCON

Metcon (Time)

“Double Time”

For Time:

RX

2 Mile or 20 Minute Run

Every 3 Minutes:

7 Burpees + 15 Air Squats

RX+

3 Mile Run or 30 Minutes

Every 3 Minutes:

9 Burpees + 21 Air Squats
*Don’t worry so much about the distance…just keep moving!

Conditioning

Metcon (Time)

“The Green Mile”

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)

Extra

Body Armor

50-40-30-20-10:

Hollow Rocks

After Each Set:

20 Dumbbell Rows From Push-up Position (10/Side)

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