WEDAPR7

CrossFitAllen – CrossFit

Warm-Up

3 Rounds of “Rowling” and then…

Samson Stretch

Downward Dog to Push-Up

Warrior Squat

Conditioning

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Single Dumbbell Front Squats (50/35)

15/12 Calorie Row

====R+====

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35)

15/12 Calorie Row
*We want to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

*Stagger Heats by 1:30 if not enough rowers

Cool Down

:30 Pigeon on the box (each side)

:30 Shoulder stretch on the box (1:00)

:30 Static Calf Stretch (each side)

:30 Peeling Cobra’s

Extra

Accumulate 2:00 of:

L-Sit Movement

Everytime there is a break, perform 10 Sit-Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 Broad Jumps Movement

15 Squats*

200m Run

For the Squats, hold a household item like a bear-hug or in the front rack position (optional)

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