SATJUN20

CrossFitAllen – CrossFit

Warm-Up

Funshine Saturday Shenanigans!

then…

Coach’s choice for mobility

Movement Prep

4 WB Deadlifts

4 WB Squats

4 WB Press

3 WB Thrusters

3 WB Shots

5 Russian KBS

5 American KBS

8 Scap Pullups

6 Kipping Swings

4 Kipping Pullups

2 C2B Pullups

Conditioning

Metcon (Time)

“Groundhog Day”

With a Partner, running together, then splitting reps evenly:

600m Run

90 Wall Ball Shots (24/20)

400m Run

70 Kettlebell Swings (53/35|R+70/53)

200m Run

50 Chest to Bar Pullups|R+30 Muscle Ups (Bar or Rings)

200m Run

70 Kettlebell Swings (53/35|R+70/53)

400m Run

90 Wall Ball Shots (24/20)

600m Run

At Home METCON

Metcon (Time)

“Groundhog Day”

For Time:

600 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

400 Meter Run

30 Weighted Jumping Squats (50/35)

200 Meter Run with Dumbbell (50/35)

30 Weighted Jumping Squats (50/35)

400 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

600 Meter Run

Extra

Body Armor

For Time:

100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:

4 Alternating Single Dumbbell Squat Cleans

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