WEDMAY13

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/83162265218

Daily Video

https://youtu.be/JHt39rB10cE

Warm-Up

2 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats Video

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

At Home METCON

Metcon (4 Rounds for time)

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters

Programmed for either double or single Dumbbell Movements
*We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

*Record your time for each of the 4 rounds – as your score is the total of these times added together

Extra

Body Armor

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

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