SATFEB20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 2 Minutes Each Side

Barbell Thoracic Opener: 1 Minute

Conditioning

Metcon (Calories)

“Closing Time”

On the 2:00 x 14 Rounds:

20|R+30 Double Unders

5 Power Snatches (95/65|R+135/95)

Max Cal Bike With Time Remaining

Alternate Rounds with Partner (7 each)

Score Is Total Calories
*sub 40 Singles for 20 Dus

At Home METCON

Metcon (7 Rounds for reps)

On the 2:00 x 7 Rounds:

30 Double Unders

5 Double Dumbbell Power Snatches

Max 10 Meter Shuttle Runs

Rest 1 Minute Between Rounds

Score Is Total Shuttle Runs
Sub 60 Singles

Metcon (7 Rounds for reps)

On the 2:00 x 7 Rounds:

20 Over and Back Lateral Hops

5 Odd Object Ground to Overhead

Max 10 Meter Shuttle Runs

Rest 1 Minute Between Rounds

Score Is Total Shuttle Runs

Extra

Body Armor

3 Giant Sets:

9 Glute Ham Raises

100 Meter Double Dumbbell Front Rack Carry

15 Barbell Glute Bridges

Rest 2 Minutes Between Sets

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