TUESEP7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“COMPOUNDING INTEREST”

For Time w/ 16 Min Cap

5 Rounds of:

30 Double Unders

10 Overhead Squats (95/65)

Directly Into..

1 Round of:

30 Overhead Squats (95/65)

100 Double Unders

====FITNESS====

5 Rounds of:

45 Single Unders

10 Overhead Squats (athlete’s choice)

Directly Into..

1 Round of:

30 Overhead Squats (athlete’s choice)

150 Single Unders
Score = Time it takes to complete the workout

Extra

3 Sets for Quality:

10 Weighted Tempo Push-Ups

20 Banded Triceps Extensions

20 Banded Pull Aparts

Tempo – 2 Second Negative

[Rest as Needed]

Extra

Bench Press Based off 1RM:

8 @ 70%

8 @ 70%

6 @ 75%

6 @ 75%

4 @ 80%

4 @ 80%

At Home METCON

Metcon (Time)

For Time:

5 Rounds of:

30 Double Unders (45 Singles)

10 Single DB Overhead Squats (Or Double Front Squats)

Directly Into..

1 Round of:

30 Single DB Overhead Squats (Or Double Front Squats)

100 Double Unders (150 Singles)

Score = Time it takes to complete the workout

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