WEDMAR31

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Then…

Wall Twist: 1 Minute Each Side

Single Arm Lat Stretch on Wall: 1 Minute Each Side

Calf/Ankle Stretch: 30 Seconds Each Side

Conditioning

Metcon (Time)

“Wiped Clean”

On the 4:00 x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (115/85)
*The score is the slowest of the 5 rounds

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

30 Air Squats

200 Meter Run

10 Double Dumbbbell Clean and Jerks
*Your score is the slowest of the 5 rounds

Extra

Midline

4 Rounds:

:20 Seconds GHD Sit-ups

:10 Seconds Rest

:20 Seconds GHD Face Up Hold

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds GHD Hip Extensions

:10 Seconds Rest

:20 Seconds GHD Hip Extension Hold

:10 Seconds Rest

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