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
