WEDJUL1

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Seal Pose: 1 Minute

DB Goblet Squat Hold: 30 Seconds

Dead Hang on Pullup Bar: accumulate 1 Minute

Conditioning

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

8 Single DB Alternating Snatch (50/35)

8 Over-and Back Hops Over DB

12 Single DB Gobblet Squat (50/35)

8 Over-and Back Hops Over DB

8 Single DB Alternating Snatch (50/35)

Rx+

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)
*Complete the listed work for time and rest until the next 4-minute window begins

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

*Record your time for each interval

*Your final score is the slowest of the 5

At Home METCON

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

8 Single DB Alternating Snatch (50/35)

8 Over-and Back Hops Over DB

12 Single DB Gobblet Squat (50/35)

8 Over-and Back Hops Over DB

8 Single DB Alternating Snatch (50/35)

Rx+

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)

Extra

Body Armor

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

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