SATMAY23

CrossFitAllen – CrossFit

Warm-Up

:20 Single Unders

:30 Active Spidermans

:20 Single Unders

:30 Active Samson

:20 Single Unders

:30 Mountain Climbers

:20 Double Unders

:30 Reverse Lunges

:20 Double Unders

:30 Frog Hops Video

:20 Double Unders

:30 Slow Burpees

Mobility

:45 Each

Chest Stretch on ground (e/s)

Childs Pose

DB Calf/Ankle Stretch (e/s)

Seal to Down Dog

Conditioning

Metcon (Time)

“Gone In 60 Seconds”

3 Rounds:

30|R+40 Single Dumbbell Step-Back Lunges (50/35)

20|R+30 Single Dumbbell Alternating Power Snatches (50/35)

10|R+20 Burpees

On the Minute: 15|+20 Double Unders (25 Singles)
*Double unders at the top of every minute will interrupt your progress on this three round workout

*Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders

*With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can

*After each set of double unders, pick up wherever you left off in the round

*Your score is the total time it takes you to complete the 3 rounds

Extra

BODY ARMOR

Not For Time:

50 “Child Makers”

1 “Child Maker” is:

1 Push-up

1 Dumbbell Row (Left)

1 Dumbbell Row (Right)

1 Dumbbell Deadlift

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