WEDFEB10

CrossFitAllen – CrossFit

REMINDER

OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!

Regular class schedule until Friday, then the schedule will be as follows:

Friday

5:00 AM

12:00 PM

Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.

Warm-Up

General Warmup and then…

Calf/Ankle Stretch: 30 Seconds Each Side

Box Pigeon: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Conditioning

Metcon (5 Rounds for calories)

“Quicksand”

5 Rounds x AMRAP 3:

12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

8 Burpee Box Jumps (24″/20″)

Max Calorie Bike Erg

Rest 1 Minute Between Rounds
The score is the total calories over 5 sets on the bike

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:

30 Single Dumbbell Step Back Lunges (15 Each Side)

15 Lateral Burpees Over Dumbbell

Max Single Dumbbell Hang Power Snatches

Rest 1 Minute Between Rounds
*Your score is the total DB Hang Power Snatches each round

*Switch hands every 5 reps

Extra

Body Armor

3 Giant Sets:

9 Barbell Bench Press

15 Barbell Bent Over Rows

Max Unbroken Strict Handstand Push-ups

Rest 3 Minutes Between Sets

Build on Weight Movements

Hold Unbroken Sets of Bench & Rows

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