SATAPR17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Not A Smooth Operator”

With a Partner…

AMRAP 25:

50 Overhead Squats (75/55#)

50 Toes to Bar

50 Reverse Front Rack Barbell Lunges (75/55#)

800m Run (Together)

====R+====

AMRAP 25:

50 Overhead Squats (95/65#)

50 Toes to Bar

50 Pistol Squats

800m Run (Together)

====FITNESS====

AMRAP 25:

40 Overhead Squats to Medball (45/35#…or PVC)

40 Knee Raises

40 Reverse Lunges (in-place)

600m Run (Together)
*Athletes split reps evenly, but run together

Extra

Body Banded Armor

1 Round:

30 Tricep Press Downs

30 Pull-Aparts

:30 Max Push-Ups (not banded)

20 Tricep Press Downs

20 Pull-Aparts

:20 Max Push-Ups

10 Tricep Press Downs

10 Pull-Aparts

:10 Max Push-Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

30 Broomstick Overhead Squats

30 V-Ups

30 Reverse Lunges

Run 800m

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