SATMAY16

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/ItbLvmz5pP4

Warm-Up

Line Drills

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

At Home METCON

Metcon (3 Rounds for time)

“Mirror Effect”

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

Cap each Movement at 9 minutes, leaving at least 1 minute of rest between movements
*enter 3 times separately, and Wodify will add them together

Conditioning

Metcon (3 Rounds for time)

“Triple Threat”

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

Cap each Movement at 9 minutes, leaving at least 1 minute of rest between movements
*enter 3 times separately and Wodify will calculate final time

Extra

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell Bench Press/Floor Press

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