SATMAR6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Flow

Calf/Ankle Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Powerlines”

With a Partner Alternating Movements

AMRAP 25:

10 Power Snatches (75/55|R+95/65)

2 Rounds of “Cindy”|R+”C2B Cindy”

400/300 Meter Row
50 Meters on the Rower = 1 Rep

C2B Cindy = Cindy with Chest to Bars pull-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 Alternating Single Dumbbell Power Snatches

4 Rounds: 15 Push-ups + 15 Air Squats

800 Meter Run

Extra

Gymnastics Practice (5-10 Minutes @ 1-2 Stations)

Ring Muscle-ups

Kipping Handstand Push-ups

Pistols

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