WEDMAY5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (6 Rounds for time)

“SHUFFLE THE DECK”

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike

10 Pull-Ups|R+ C2B Pullups

10 Thrusters (75/55|95/65)

Rounds 4-6:

10 Thrusters (75/55|R+95/65)

10 Pull-Ups|R+ C2B Pullups

10/7 Calorie Assault Bike

====FITNESS====

On the 3:00 x 6 Rounds:

Rounds 1-3:

9/6 Calorie Assault Bike

10 Jumping Pull-Ups

10 Thrusters (65/45)

Rounds 4-6:

10 Thrusters (65/45)

10 Jumping Pull-Ups

9/6 Calorie Assault Bike
*Score = Time it takes to complete each round

* If the work is not completed within the 3:00 window, log your score as 3:00

*If you get done before the 3 minutes is up, rest for the remainder of the 3:00

*Ideal is a 1:1 work to rest ratio

Cool Down

Couch Stretch: 1 Minute Each Side

*Straddle Stretch: 45 Seconds

Up Dog: 40 Seconds

Extra

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups

At Home METCON

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike

10 DB Renegade Rows

10 Double Dumbbell Thrusters (50/35)

Rounds 4-6:

10 Double Dumbbell Thrusters (50/35)

10 DB Renegade Rows

10/7 Calorie Assault Bike

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