WEDFEB3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Ankle Stretch: 60 Seconds

Front Rack Stretch: 45 Seconds

Forearms Stretch: 30 Seconds

Conditioning

Metcon (Time)

“That Escalated Quickly”

For Time:

3 Rounds:

12 Front Squats (95/65)

25 Double Unders

1,000/800 Meter Row

3 Rounds:

9 Thrusters (95/65)

25 Double Unders

800 Meter Run

3 Rounds:

6 Hang Squat Clean Thrusters (95/65)

25 Double Unders

*sub 50 Singles

====R+====

3 Rounds:

15 Front Squats (135/95)

30 Double Unders

1,000/800 Meter Row

3 Rounds:

12 Thrusters (115/85)

30 Double Unders

800 Meter Run

3 Rounds:

9 Hang Squat Clean Thrusters (95/65)

30 Double Unders

*sub 60 singles
*Choose a lighter load that allows you to complete each round within 2 sets

At Home METCON

Metcon (Time)

HOME GYM

3 Rounds:

15 Double Dumbbell Front Squats

30 Double Unders

Directly Into…

3 Rounds:

15 Double Dumbbell Thrusters

30 Double Unders

Directly Into…

3 Rounds:

15 Double Dumbbell Hang Squat Clean Thrusters

30 Double Unders

Extra

Static Position Holds

Accumulate The Following Totals:

A) 2:00 Bottom of Front Squat (95/65)

B) 2:00 Barbell Overhead (75/55)

C) 2:00 Bottom of Overhead Squat (45/35)

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