TUEAPR13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch…

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Single Tasking…Kinda”

AMRAP 12:

8 Lateral Burpee Over Dumbbell

10 Single Dumbbell Box Step-Overs (50/35#) (24/20″)

12 Single-Arm Dumbbell Clean & Jerk (50/35#)

====Fitness====

AMRAP 12:

8 Lateral Burpee Step-Over Dumbbell

10 Dumbbell Box Step-Overs (Choose Weight) (20/12″)

12 Single-Arm Dumbbell Clean & Jerk (choose weight)

Cool Down

:30 Calf Stretch on Post/Box (each side)

1:00 Happy Baby

:30 Figure 4 Stretch (each side)

1:00 Foam Roll – Lower Back

At Home METCON

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

8 Burpee Over an Object

10 Step-Ups (w/ household item) or Reverse Lunges

12 Single Arm DB Clean & Jerk

(if the DB is light, do a muscle clean and strict press)

Extra

3-5 Rounds Not For Time:

5 Strict Handstand Push-ups (or Strict Dumbbell Press)

5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)

5 Push-ups (or Push-Ups w/ knees on the floor)

(*Ring Dips can also be performed as a Bench or Box Dip)

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