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
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R+
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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
