TUEFEB9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pec Stretch on Wall: 40 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Kickstarter”

AMRAP 20:

30/21 Calorie Assault Bike

20 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

20 Hand Release Push-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

30 Hand Release Push-ups

Extra

Body Armor

3 Sets of 12: Dumbbell Bench Press

3 Sets of 12: Barbell Bent Over Row

3 Sets of 12: Barbell Good Mornings

Rest 1-2 Minutes Between Sets

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