CrossFitAllen – CrossFit
Warm-Up
With Workout Weight Medicine Ball
1 Minute Easy Bike/Row
30 Seconds Squats to Medicine Ball
1 Minute Push-up to Seal/Down Dog
30 Seconds Medicine Ball Deadlifts
1 Minute Active Samson
30 Seconds Medicine Ball Thrusters
Mobility
Dumbbell Ankle Stretch: 40 Seconds Each Side
Chest Stretch on Floor: 40 Seconds Each Side
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Big Baller”
AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Assault Bike/Row
30 Deadlifts (185/135|R+225/155)
20 Double Dumbbell Push Presses (35/25|R+50’s/35’s)
10 Dumbbell Renegade Rows (35/25)|R+ Bar Muscle Ups
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows
Extra
Snatch Technique
(0:00-4:00): Build to a Moderate High-Hang Squat Snatch (Pockets)
(4:00-8:00): Build to a Moderate Hang Squat Snatch (Above Knees)
(8:00-12:00): Build to a Moderate Low-Hang Squat Snatch (Below Knees)
