SATJUL18

CrossFitAllen – CrossFit

Warm-Up

200 Meter Easy Jog

30 Seconds Each

Active Samson

Russian Baby Makers

Active Spidermans

Lateral Squats

Push-up to Down Dog

Slow Air Squats

Mobility

Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side

Movement Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5 Push Press

5 Thrusters

8 Scap Pullups

6 Kipping Swings

4 Kipping pull-ups

2 Chest to Bar Pullups

Conditioning

Metcon (Time)

“Huggies”

With A Partner, Running together but splitting reps evenly for Time:

600|R+800 Meter Run (Together)

40-30-20:

Front Squats (95/65)

Chest to Bar Pull-ups|R+Bar Muscle Ups(20-15-10)

600|R+800 Meter Run (Together)

40-30-20:

Thrusters (95/65)

Pull-ups

600|R+800 Meter Run (Together)

At Home METCON

Metcon (Time)

For Time:

600 Meter Run

15-12-9:

Dumbbell Front Squats (50’s/35’s)

Toes to Bar

600 Meter Run

15-12-9:

Dumbbell Thrusters (50’s/35’s)

Pull-ups

600 Meter Run

Extra

Capacity Builder

[On the 0:00]

40/30 Calorie Row

20 Lateral Burpees Over the Rower

[On the 5:00 & 9:00]

30/24 Calorie Row

15 Lateral Burpees Over the Rower

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row

10 Lateral Burpees Over the Rower

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