WEDJUN10

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Active Spidermans

30 Seconds Glute Bridges

2 Rounds

30 Seconds Lateral Squats

30 Seconds Single Leg Glute Bridges

(Right Leg in Round 1, Left Leg in Round 2)

1 Round

1 Minute Box Step Ups

1 Minute Glute Bridge Walkouts

Mobility

Pigeon Pose: 45 Seconds Each Side

Barbell Ankle Stretch: 30 Seconds Each Side

Box Shoulder Stretch: 45 Seconds

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Mens Barbell-75#

Womens Barbell-55#

Mens WB-20#

Womens WB-14#

All boxes 20″

Conditioning

At Home METCON

Metcon (AMRAP – Reps)

“Garage War”

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters (50’s/35’s)

1 Minute Double Dumbbell Power Cleans (50’s/35’s)

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses (50’s/35’s)

1 Minute Burpees

1 Minute Rest
*Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds

*Write down your reps for each round during your 1 minute of rest

Extra

Not For Time:

40 Dumbbell Close Grip Floor Presses

60 Banded Pull Aparts

80 Banded Push Downs

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