SATMAY9

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/R9Q26LCvR58

Warm-Up

Line Drills

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

Movement Prep

:30 Single DB Alt DLs

:30 Single Arm Alt DB Hang Clean and Press

Rest :30

:30 Alternating Single DB Clusters

PARKING LOT WARS

Metcon (Time)

Teams of 2, One Teammate Working at a Time

10-9-8-7-6-5-4-3-2-1:

Single Dumbbell Alternating Clusters

200ish Meter Run
*Each partner must complete the round before moving to the next.

*Example: Partner A does 10 Clusters and then runs 200m…when A gets back, B can begin their round of 10 Clusters and 200m

Conditioning

Metcon (Time)

“Riggs”

10 Rounds For Time:

200 Meter Run

1 Power Snatch (155/105)

3 Bar Muscle-ups

5 Strict Handstand Push-ups

Extra

Body Armor

3 Giant Sets:

50′ Single Arm Overhead Walking Lunge (Right)

15 Single Arm Deadlifts (Right)

50′ Single Arm Overhead Walking Lunge (Left)

15 Single Arm Deadlifts (Left)

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