SATMAY22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“SCREWBALL”

With a partner, split reps evenly

AMRAP 25:

100 Wall Balls (20/14)

80 Box Jumps (24″/20″)

60/50 Calorie Assault Bike

40 Toes to Bar

20 Chest-to-Bar Pull-Ups|R+ Bar Muscle Ups

====FITNESS====

With a partner, split reps evenly

AMRAP 25:

60 Wall Balls (14/10)

50 Box Jumps or Step Ups (20″/12″)

40/32 Calorie Assault Bike

30 Toes-to-Bar or Knee Raises

20 Pull-Ups or Banded Pullups

Cool Down

30 Shoulder to Floor Stretch (Each Side)

1:00 Foam Roll: Lats

1:00 Foam Roll: Thoracic Spine

Extra

3 Sets For Quality:

8 Incline Dumbbell Bench Press

12 Landmine Pulls (each arm)

50′ Kettlebell Front Rack Carry

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 Single Dumbbell Thrusters (Switch arms every 5)

40 Jumps over an Object

400m Run

20 Toe Raises (Hold Dumbbell) Video

20 Single Dumbbell Bent Over Rows

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