WEDOCT7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Wall Twist Squat: 1 Minute (Each Side)

PVC Wall Squats: 30 Seconds

Turn Back Stretch: 1 Minute (Each Side)

PVC Hammer Stretch: 30 Seconds (Each Side)

Movement Prep

:40 Seconds Waiter PVC Squats

10 PVC Overhead Squats (Regular Grip)

5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)

5 Barbell Overhead Squats (No Pause)

Conditioning

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

At Home METCON

Metcon (Time)

5 Rounds For Time:

400 Meter Run

15 Double Dumbbell Front Squats

Extra

Gymnastic Stamina

On the 3:00 x 5 Rounds:

30 Double Unders

30% of Max Ring Muscle-ups

30 Double Unders

30% of Max Strict Handstand Push-ups

Recovery Assault Bike with Time Remaining

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