SATJUN12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

AMRAP 25:

30/24 Calorie Row

30 Push Jerks

30 Pullups|R+Chest to Bar Pull-ups

30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. The reps will stay the same (30):

Round 1 = 95/65|R+115/85

Round 2 = 115/75|R+135/95

Round 3 = 135/95|R+155/105

Round 4 = 155/105|R+185/125

===Fitness===

AMRAP 25:

30/24 Calorie Row

30 Push Jerks (75/55)

30 Jumping Pull-ups

30 Lateral Erg Burpees
*Break-up the cals/reps with your partner however you like

*Score = Rounds and reps completed at 25:00

Cool Down

1:00 Banded Shoulder Distraction (Each Side)

1:00 Wall Pec Stretch (Each Side)

Extra

3 Sets For Quality:

8 Incline Dumbbell Bench Press

8 Feet Elevated Ring Row

50′ Single Bottoms Up Kettlebell Walk

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 Ten Meter Shuttle Runs

30 Double Dumbbell Push Jerks (50/35)

30 Dumbbell Plank Rows

30 Lateral Burpees Over the Dumbbell

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