TUEMAR23

CrossFitAllen – CrossFit

REMINDER

THE FINAL 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

Pigeon Pose on Box

Child’s Pose on Box

Warrior Squat

Wrist Stretch

Conditioning

Metcon (Time)

“The Old Block”

For Time:

50 Wallballs (20/14)

40 Box Jumps (24″/20″)

30 Lateral|R+ Bar Facing Barbell Burpees

20 Power Snatches (96/65|R+115/85)

1,000 Meter Row
Stagger heats by 7 Minutes

At Home METCON

Metcon (Time)

For Time:

80 Air Squats

40 Single Dumbbell Step Back Lunges (20 Each)

40 Lateral Burpees Over Dumbbell

40 Alternating Dumbbell Snatches

800 Meter Run

Extra

Body Armor

4 Giant Sets for Quality:

6 Incline Double Dumbbell Bench Press

:30-1:00 Hanging L-Sit

6 Bulgarian Split Squat (Each Side)

Rest As Needed Between Sets

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