SATAPR10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and stretch…

Conditioning

Metcon (Time)

“Fish out of Water”

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (135/95)

===R+===

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (155/105)

Time Cap 25 Minutes

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats
*Stagger heats by 8-10 Minutes.

*We anticipate this workout to take 17-24 Minutes.

Cool Down

1:00 Child’s Pose

1:00 Couch Stretch

:30 Chest Strech

At Home METCON

Metcon (Time)

For Time:

Run 1-mile

Then 10 Rounds of:

4 Reverse Burpees

6 Push-Ups

9 Air Squats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s