SATAUG1

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

300 Meters Easy

30 Seconds

Active Spidermans

Russian Baby Makers

Mountain Climbers

Lateral Squats

Frog Hops

Inchworm to Push-ups

Slow Air Squats

Slow Burpees

Mobility

Pec Stretch on Wall: 40 Seconds

Overhead Stretch on Wall: 40 Seconds

Squat Hold: 40 Seconds

Conditioning

Metcon (Time)

“Heartburn”

With a Partner For Time:

1 Mile Run (Together)

20 Rounds of “Bergeron Beep Test” (alternating rounds)

or RX+

1 Mile Run

10 rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

At Home METCON

Metcon (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Single Dumbbell Thrusters (50/35) Video

7 Pull-ups

7 Burpees

Extra

Odd-Object Conditioning

3 Rounds:

50′ Handstand Walk

100 Meter Heavy Farmers Carry

50′ Handstand Walk

Rest 2 Minutes Between Rounds

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