TUESEP14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BALL DON’T LIE”

Every 2 Minutes Until 150 Reps:

15/12 Calorie Row

Max Wall Balls (20/14)

====R+====

18/14 Calorie Row

Max Wall Balls (20/14)

====FITNESS====

12/9 Calorie Row

Max Wall Balls (athlete’s choice)
*Score = Time it takes to complete the workout

*Row should take no more than 1 minute…scale if needed to accommodate

Extra

Accumulate The Following Totals:

:30s Ring Support Hold (Top Of Dip)

1:00 Ring Support Hold (Bottom Of Dip)

1:30 Freestanding Handstand Hold (or against the wall)

2:00 Push-Up Plank Hold

Extra

Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%

At Home METCON

Metcon (Time)

Every 2 Minutes Until 150 DB Squats:

200m Run

Max DB Squats

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