TUEOCT13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Overhead Wall Stretch: 1 Minute

Reverse Table Stretch: 1 Minute

Couch Stretch: 1:30 Each Side

Strength

Push Jerk (Heavy Set of 3 (From the Ground))

Every 1:30 by 6 Sets, building to a heavy set of 3 Push Jerks from the Ground

Conditioning

Metcon (Time)

“Push Pop”

4 Rounds for Time:

800 Meter Bike/400 Meter Row

12 Toes to Bar

8 Push Jerks (135/95)

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R+

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4 Rounds For Time:

800 Meter Assault Bike

16 Toes to Bar

8 Push Jerks (165/115)

At Home METCON

Metcon (Time)

5 Rounds:

15 Weighted Sit-ups

15 Double Dumbbell Push Press

Extra

For Time:

4,000/3,000 Meter Row

On the 0:00: 21 GHD Sit-ups

On the 4:00: 18 GHD Sit-ups

On the 8:00: 15 GHD Sit-ups

On the 12:00: 12 GHD Sit-ups

On the 16:00: 9 GHD Sit-ups

On the 20:00: 6 GHD SIt-ups

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