WEDJAN27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose + Lat Reach: 2 Minutes Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Conditioning

Metcon (3 Rounds for reps)

“4th Down”

AMRAP 4:

20/16 Calorie Row

20 Alternating Dumbbell Snatches (50/35)

20 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

16/12 Calorie Row

16 Alternating Dumbbell Snatches

(50/35)

16 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/8 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

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

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (115/85)
*The score for each AMRAP is the total reps completed

At Home METCON

Metcon (3 Rounds for reps)

3 Rounds x AMRAP 4:

24 Dumbbell Facing Burpees

24 Alternating Dumbbell Snatches

24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds

Extra

Midline

Accumulate The Totals:

2:00 L-Sit

3:00 Hip Extension Hold

4:00 Bottom of Air Squat

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