WEDMAY6

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/88271907648

Daily Video

https://youtu.be/AvEoqClRpwo

Warm-Up

2 Rounds of 30 seconds each:

Single Unders/DUs

Active Samson

Air Squats (slow)

Movement Prep

1 Round of :30 Each

Dumbbell Deadlifts (alternating)

DB Hand Clean and Press (each side)

Front Squats (each side)

Reverse Lunges

At Home METCON

Metcon (4 Rounds for reps)

“Macho Taco”

4 Rounds x AMRAP 3:

50 Double Unders(75 Singles)

20 Jumping Lunges/Reverse Lunges

Max Rounds of Dumbbell “Macho Man”

Rest 1 Minute Between Rounds
*1 Round of Macho Man:

3 DB Power Cleans

3 DB Front Squats

3 DB Shoulder to Overhead

1 Round of Macho Man = 9 Reps

*Alternate arms with complete rounds

*Score is only Reps of Macho Man completed per round (4 separate scores)

Extra

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings/Sub DB or Broom stick GMs

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts

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