SATJUN6

CrossFitAllen – CrossFit

Warm-Up

Line Drills

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

Mobility

Coach’s Choice

METCON

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

with a Partner, Alternating Complete Rounds

2 Pull Ups|R+ 1 Bar Muscle Up

4 Wall Ball Shots(20/14)

200m Run

4 Pull Ups|R+ 2 Bar Muscle Ups

8 Wall Ball Shots(20/14)

200m Run

6 Pull Ups|R+ 3 Bar Muscle Ups

12 Wall Ball Shots(20/14)

200m Run

…..increase Pullups by 2 each round, and Wall Balls by 4 each round, 200m run stays the same
*Each partner must complete each round before moving on.

*Example:

Partner A does 2 pull-ups, 4 WBS and runs 200m. Then Partner B does 2 pull-ups, 4 WBS and a 200m Run. Then A does 4 pull-ups, 8 WBS, and a 200m Run. Then B does 4 Pullups, 8 WBS, and a 200m Run

*Score will be Rounds plus Reps

1 round=both partners finish the reps

*200m Run=2 reps

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Lactaid”

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run



Continue to Add (10) Squats Per Round
*score this piece as rounds + reps

Extra

OPTION 1: BODY ARMOR [A]

3 Giant Sets:

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 Between Sets

Start with Single Dumbbell

Increase Weight Each Round

Movement Demo: Video

OPTION 2: BODY ARMOR [B]

3 Supersets:

30 Plank Rows (Switch Every 5 Reps)

30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets

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