WEDSEP23

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Coach Choice on Mobility

Movement Prep

30 Seconds Reverse Lunges

Establish Walking Lunge Bottom Position

50′ Walking Lunge

Establish Catch Position

30 Seconds Easy Row

30 Seconds Moderate Row

Conditioning

Metcon (3 Rounds for reps)

AMRAP 5:

60 Walking Lunges

200 Meter Dumbell Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

30 Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Dumbell Run(50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

15 Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Dumbell Run(50/35)

Max Calorie Row in Time Remaining
*After completing the “buy-in” lunges and Wreck Bag run, you’ll finish with max calories on the rower with whatever time reamains

*Your score for each round is the total number of calories accumulated

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining
*Your score for each round is the total number of shuttle runs accumulated

Extra

Body Armor

3 Giant Sets:

8 Tempo Barbell Good Mornings (5 Second Eccentric)

12 Supinated Grip Ring Row

24 Banded Pull Aparts

Rest as Needed Between Sets

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