SATJUN13

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

200 Meter Easy Jog

30 Seconds Each

Active Spidermans

Active Samson

Mountain Climbers

Slow Air Squats

Push-up to Down Dog

Frog Hops

Reverse Lunges

Slow Burpees

Walking Lunges

Mobility

Calf Stretch: 30 Seconds Each Side

Warrior Stretch: 90 Seconds

Seal Pose to Down Dog: 45 Seconds

Wrist Stretch: 30 Seconds

Conditioning

Metcon (Time)

“Wedding March”

With a Partner, split reps evenly, but run together.

For Time:

80 Burpees|R+100 Bar Facing Burpees

1km|R+1 Mile Run

100|R+150 Hang Power Snatches (75/55)

1km|R+1 Mile Run

120|R+200 Reverse Lunges

At Home METCON

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches (50/35)

1 Mile Run

100 Meter Walking Lunge

Extra

3 Giant Sets:

Max Effort L-Sit

30 Banded/Barbell Good Mornings

Rest 1 Minute Between Sets

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