WEDJUL15

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

High Knees

Active Samson + Air Squat

Box Step-ups (Low Box)

Butt Kicks

Active Spidermans

Lateral Box Step-Overs (Low Box)

Jump Squats

Push-up to Down Dog

Box Step-ups (Workout Box)

Mobility

Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

Movement Prep

Barbell Warmup, then…

5 Vertical Jumps in Place (No Weight)

5 Jump Shrugs (Empty Barbell)

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

Conditioning

Metcon (AMRAP – Reps)

“Triple Play”

AMRAP 20:

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95|R+155/115
*The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

*Your score will be total reps completed at the end of 20 minutes

*Score each 200 meter run as [1 rep]

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 20:

200 Meter Run

3 Over-and-Back Hops Over Dumbbell

3 Double Dumbbell Power Cleans (50’s/35’s)

200 Meter Run

6 Over-and-Back Hops Over Dumbbell

6 Double Dumbbell Power Cleans (50’s/35’s)



[Add 3 Hops + Power Cleans Each Round]

Extra

Body Armor

3 Supersets:

Max Effort Double Dumbbell Bench Press (50’s/35’s)

50 Banded Pull-Aparts

Rest as Needed Between Sets

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