SATSEP19

CrossFitAllen – CrossFit

Warm-Up

Coach Choice Warmup, then…

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

Movement Prep

With a Lighter Dumbbell:

5 Hang Power Cleans (Each Side)

5 Push Jerks (Each Side)

10 Single Dumbbell Hang Clean and Jerks (5 Each Side)

10 Scap Pull-ups Video

1-3 Strict Pull-ups

5 Kip Swings

3 Pull-ups

3 Chest to Bar Pull-ups

Conditioning

Metcon (Time)

“Door Dash”

For Time:

With a Partner…

80/50 Calorie Bike

80 Single Arm Dumbbell Hang Clean and Jerks (50/35)

400 Meter Wall Ball Run (20/14)

40 Chest to Bar Pull-ups

400 Meter Wall Ball Run (20/14)

80 Single Arm Dumbbell Hang Clean and Jerks (50/35)

80/50 Calorie Bike

=========

R+

=========

With a Partner…

100/60 Calorie Bike

100 Single arm DB Hang C&J (50/35)

400 Meter Plate/Bag Carry (45/35)

60 Bar Muscle Ups

400 Meter Plate/Bag Carry (45/35)

100 Single Arm DB Hang C&J (50/35)

100/60 Calorie Bike

30 Minute Cap
*Partners split reps as even as possible except the run, they will complete together

*Switch Arms as you see fit on the DB Hang C&J

Extra

Body Armor

3 Supersets:

Max Strict Pull-ups

9 Double Kettlebell Push Pressess

18 Hollow Rocks

27 AbMat Sit-ups

Rest 2 Minutes Between Sets

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