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
