SATFEB6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Round of Applause”

With a Partner

4 Rounds For Time [30 Minute Cap]:

Part A:

10/7 Calorie Assault Bike

20 Single Dumbbell Power Snatches (50/35)

Part B:

10/7 Calorie Assault Bike

20 Step-Back Lunges* (50/35)

Round 1: Bodyweight Lunges

Round 2: Jumping Lunges

Round 3: Single Dumbbell Goblet Lunges

Round 4: Single Dumbbell Overhead Lunges
Each Partner is required to complete both movements in Part A before moving to Part B, the each partner will complete both movements of Part B before completing the round

Example of a Complete Round:

Partner 1 – 10 Cal bike

Partner 2 – 20 DB Snatches

then…

Partner 1 – 20 DB Snatches

Partner 2 – 10 Cal bike

then…

Partner 1 – 10 Cal Bike

Partner 2 – 20 Step Back Lunges

then…

Partner 1 – 20 Step Back Lunges

Partner 2 – 10 Calorie Bike

At Home METCON

Metcon (Time)

4 Rounds For Time:

200 Meter Run

20 Single Dumbbell Power Snatches

200 Meter Run

20 Single Dumbbell Step-Back Lunges

Extra

Body Armor [A]

Not For Time:

9-7-5-3: Barbell Bench Press

After Each Set: 30 Banded Pull-Aparts

Body Armor [B]

Not For Time:

15-12-9-6: Barbell Bent Over Row

After Each Set: 30 Banded Tricep Extensions

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