SATAUG8

CrossFitAllen – CrossFit

Warm-Up

Modified Dynamic Line Drills

then…

30 Seconds Each

PVC Pass Throughs

PVC Around the World

Alternating Step Back Lunges

PVC Overhead Reverse Lunges

Mobility

PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

Conditioning

Metcon (Time)

In Teams of 3, for Time:

Complete 15 Rounds (5 each) of:

7 Power Snatches

8 Overhead Barbell Lunges

9/7 Cal Row/R+Bike

8 Overhead Barbell Lunge

7 Power Snatches

Barbell (75/55|R+95/65)

Complete Full Round, Then Switch Partners

30 Minute Time Cap
*One Athlete Working at a Time

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Single Arm Alternating Dumbbell Snatches

20′ Single Dummbbell Walking Lunge

10 Burpees

20′ Single Dummbbell Walking Lunge

10 Single Arm Alternating Dumbbell Snatches

Rest 1:1 After Each Set

Extra

Midline Recovery

30-25-20-15-10:

AbMat Sit-Ups

Hollow Rocks

After Each Round:

2 Minute Machine Recovery

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