SATJAN23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 45 Seconds

Overhead Stretch on Wall: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

With a Partner…alternating full rounds:

25 Minute AMRAP

1 Round of Cindy

400/300 Meter Bike

5 Hang Power Snatch (95/65)

1 Round of Cindy is…

5 Pullups

10 Push Ups

15 Air Squats

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

1 Round of CTB Cindy

400/300 Meter Bike

5 Hang Squat Snatch (115/85)

1 Round of CTB Cindy is…

5 Chest to Bar Pullups

10 Push Ups

15 Air Squats

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

30 Double Unders

20 Alternating Dumbbell Snatches

10 Renegade Rows

Extra

Overhead Squat

Heavy Set of 3

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