SATAPR3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 1 Minute

Active Twisted Cross: 1 Minute

Forearms Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Casino Royale”

With a Partner, split reps however you choose

AMRAP 20:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

20/15 Calorie Assault Bike

Metcon (AMRAP – Rounds and Reps)

“Casino Royale”

With a Partner, split reps however you choose

AMRAP 20:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

20/15 Calorie Assault Bike

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Double Dumbbell Hang Power Cleans

10 Shuttle Runs [10 Meters]

20 Double Dumbbell Front Squats

10 Shuttle Runs [10 Meters]

20 Double Dumbbell Push Press

10 Shuttle Runs [10 Meters]

Extra

Body Armor

3 Sets:

10 Strict Toes To Bar

:20 Seconds Hanging L-Sit

30 AbMat Sit-ups

Rest As Needed Between Sets

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