SATNOV14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Box Pigeon Stretch: 45 Seconds each side

Child’s Pose on Box: 1 Minute

Ankle Stretch: 45 Seconds each side

Conditioning

Metcon (Time)

In honor of Coach Dustin’s 30th Birthday coming up this week…

“This is 30”

For Time With a Partner:

300 Meter Run, 30 Wallballs each (20/14)

300 Meter Run, 30 Power Snatches each(65/45)

300 Meter Run, 30 Pull-ups each

300 Meter Run, 30 Overhead Squats each (65/45)

300 Meter Run, 30 Box Jumps each (24″”/20″”)

300 Meter Run, 30 Thrusters each(65/45)

========R+=========

“This is 40”

400 Meter Run, 40 Wallballs each (20/14)

400 Meter Run, 40 Power Snatches each(75/55)

400 Meter Run, 40 Pull-ups each

400 Meter Run, 40 Overhead Squats each(75/55)

400 Meter Run, 40 Box Jumps each(24″”/20″”)

400 Meter Run, 40 Thrusters each(75/55)

30 Minute Cap
*You and your Partner will Run Together, then each of you will do 30|R+40 of each specific movement for a total of 60|R+80 of each movement, one partner working at a time.

At Home METCON

Metcon (Time)

2 Rounds For Time:

400 Meter Run, 40 Single Arm Dumbbell Thrusters

400 Meter Run, 20 Strict Pull-ups

400 Meter Run, 40 Dumbbell Hang Power Snatches

Extra

Endurance Benchmark

10 Minute Max Meter Bike

Rest 3 Minutes

10 Minute Max Meter Bike