SATJAN30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Box: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

Conditioning

Metcon (Time)

“Purdy Thirty”

With a Partner, alternating complete rounds:

12 Rounds For Time (6 Each):

20/15 Calorie Row

15 Wallballs (20/14)

10 Box Jumps (24″/20″)

30 Minute Cap

At Home METCON

Metcon (Time)

5 Rounds For Time:

20 Single Dumbbell Goblet Squats

20 Single Dumbbell Floor Press (10 Each Side)

20 Single Dumbbell Reverse Lunges (10 Each Side)

Extra

Jerks

A. Pausing Split Jerk (1 Second in Dip):

3 Sets of 2

B. Split Jerk:

On the Minute x 8:

1 Split Jerk

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