WEDJAN20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Movement Prep

Every 1:30 for 4 Rounds, building to final weight of Metcon…

1 Macho Man Complex

3 Power Cleans

3 Front Squats

3 Push Jerks

Conditioning

Metcon (3 Rounds for reps)

“Cho To-Go”

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (115/85)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

10/6 Calorie Row

5 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

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

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)
*Your score today will be by each round, only scoring reps of Macho Man…the Row and Box Jump Overs are the buy-In

*Each Macho Man Complex is worth 9 Reps

At Home METCON

Metcon (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 5:

50 Meter Dumbbell Farmers Carry

1 Round of “Dumbbell Macho” Man

Rest 5 Minutes Between Rounds

Extra

Body Armor

3 Giant Sets:

25 GHD Sit-ups

10 Dumbbell Bench Presses

Max Unbroken Strict Pull-ups

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