SATJUL17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (6 Rounds for reps)

“THE PHANTOM”

6 Rounds:

1 Minute Assault Bike

1 Minute Bar-Facing Burpees

1 Minute Double Unders

1 Minute Rest
*Score = Total reps completed. Log all six rounds

Cool Down

:30 Wrist Stretch

1:00 Puppy Pose

1:00 Chest to Floor Stretch (:30 each side)

Extra

Olympic Power

0:00-4:00

Build to a moderate triple:

Behind the neck Snatch grip Push jerk

4:00-8:00

Build to a mederate double:

Muscle Snatch

8:00-12:00

Build to a heavy single

Power Snatch

Extra

1 Set for Max Reps:

Ring Muscle-Ups

Following, Not for Time:

3 Sets:

30% Max Ring Muscle-Ups

Swap out Strict Pull-up variations for Ring Muscle-ups

At Home METCON

Metcon (6 Rounds for reps)

6 ROUNDS:

1 Minute 10m Shuttle Runs

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

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