CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
REMINDER
1/2 of the class will start on the Metcon, and 1/2 will start on the Row Conditioning, then we will switch…that way we won’t share bikes
Conditioning
Metcon (Time)
“LIGHTSABER”
For Time, 18:00 Cap:
21-18-15-12-9-6-3
Power Snatch (75/55)
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike
====FITNESS====
18-15-12-9-6-3
Power Snatch (athlete’s choice)
Before each set of Power Snatch, complete 9/6 Calorie Assault Bike
Cash Out
Row Conditioning
2 Sets: 30/24 Calorie Row
Rest :30s between, and 2:00 after the 2nd set.
Into: 2 Sets – 25/21 Calorie Row
Rest :30s between.
At Home METCON
Metcon (Time)
For Time:
100m Run, 21 Alternating Single Dumbbell Power Snatches
100m Run, 18 Alternating Single Dumbbell Power Snatches
100m Run, 15 Alternating Single Dumbbell Power Snatches
100m Run, 12 Alternating Single Dumbbell Power Snatches
100m Run, 9 Alternating Single Dumbbell Power Snatches
100m Run, 6 Alternating Single Dumbbell Power Snatches
100m Run, 3 Alternating Single Dumbbell Power Snatches