SATNOV28

CrossFitAllen – CrossFit

Warm-Up

General Warm up and Then…

Couch Stretch: 1 Minute Each Side

Barbell Assisted Squat Hold: 30 Seconds

Ankle/Calf Stretch: 30 Seconds

Front Rack stretch: 30 seconds

Conditioning

Metcon (Time)

“So Fresh, So Clean”

With A Partner:

10-9-8-7-6-5-4-3-2-1: Squat Cleans

20-18-16-14-12-10-8-6-4-2: Row(Cal)

Rx: (115/85)

R+: (135/95)

25 Minute Cap
The Workout will flow as follows:

A does 10 Squat Cleans while B does 20 Calories on the Rower

B does 10 Squat Cleans while A does 20 Calories on the Rower

A does 9 Squat Cleans while B does 18 Calories on the Rower

B does 9 Squat cleans while A does 18 Calories on the Rower

A: 8 Squat Cleans

B: 16 Cal row

B: 8 Squat Cleans

A: 16 cal row

……

At Home METCON

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squat Cleans

Before Each Round:

200 Meter Run

Extra

MIDLINE

3 Sets:

30 GHD Sit-ups

30 Dumbbell Weighted Glute Bridges

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