FRIMAY14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

3 x 5 Reps – Overhead Squat

1st Set (w :3 pause at the bottom – light load)

2nd Set (w/ a :1 pause at the bottom – workout load)

3rd Set (no pause w/ 5-10-lbs over work load)

Conditioning

Metcon (Time)

“UNDERDOG”

For Time:

50 Double Unders, 20 Overhead Squats (95/65)

50 Double Unders, 35/25 Calorie Row

50 Double Unnders, 50 Pull-ups

50 Double Unders, 35/25 Calorie Row

50 Double Unders, 20 Overhead Squats (95/65)

====R+====

For Time:

50 Double Unders, 20 Overhead Squats (135/95)

50 Double Unders, 35/25 Calorie Row

50 Double Unders, 50 Chest to Bar Pull-ups

50 Double Unders, 35/25 Calorie Row

50 Double Unders, 20 Overhead Squats (135/95)

====FITNESS====

For Time:

75 Single Unders, 20 Overhead Squats (45/35)

75 Single Unders, 35/25 Calorie Row

75 Single Unders, 50 Jumping Pull-ups

75 Single Unders, 35/25 Calorie Row

75 Single Unders, 20 Overhead Squats (45/35)
*25 Min Cap

*Stagger Heats by 3 Minutes

Cool Down

Couch Stretch: 2 Minutes Each Side

Barbell Thoracic Opener: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Extra

On the Minute x 10:

2 Box Squats

At Home METCON

Metcon (Time)

For Time:

50 Line Hops, 20 Single DB Overhead Squats (10 each arm/Modify with Goblet Squat)

50 Line Hops, 400m Run

50 Line Hops, 50 Single DB Bent Over Rows (25 on each arm)

50 Line Hops, 400m Run

50 Line Hops, 20 Single DB Overhead Squats (10 each arm/Modify with Goblet Squat)

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