WEDJAN13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Conditioning

Metcon (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

30 Air Squats

15/12 Calorie Assault Bike

====R+====

10 Devil’s Press (50’s/35’s)

15 Double Dumbbell Front Squats (50’s/35’s)

20/15 Calorie Assault Bike
*A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

*With rest built in, the goal is to move quickly through these three stations

*Record all round times, as your score is the slowest of the 4 rounds

*Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest

Cash Out

Accumulate 2:00 dead hang from pullup bar|R+ L-Sit Hang

Accumulate 3:00 in a plank|R+Add Weight Plates on Back

At Home METCON

Metcon (Time)

HOME GYM

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

30 Shuttle Runs [10 Meters]

40 Air Squats
Record all round times, as your score is the slowest of the 4 rounds

Extra

Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Your Choice on Weight

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