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
