SATJUL11

CrossFitAllen – CrossFit

Warm-Up

Line Drill Outside

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

then…

Funshine Warmup and Mobility (Coach’s Choice)

then…

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

With a Partner, One working at a time, completing two movements, then switching:

25 Minute AMRAP:

200m Run

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

15 Box Jump Overs

15 Wall Balls (20/14)

100m Wall Ball Run (20/14)

10 Single DB Push Press (50/35)|R+ HSPU

*10 meters on the runs = 1 rep

*Switch Arms after 5 Push Press
Workout Flows like so:

Partner A:

200m Run

20 Kettle Bell Swings

Partner B:

15 Box Jump Overs

15 Wall Balls

Partner A:

100m WB Run

10 Single DB Push Press

Partner B;

200m Run

20 KBS

At Home METCON

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

200m Run

20 Russian Dumbbell Swings (50/35)

15 Lateral Burpees over DB

15 Single DB Goblet Thrusters(50/35)

100m DB Farmers Carry

10 Single DB Push Press (50/35)

*10 meters on the runs = 1 rep

*Switch Arms after 5 Push Press

Extra

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Triceps Extensions Video

10 Close Grip Push-ups (Inside Shoulder Width)

Max Dumbbell Bench Press

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