WEDSEP29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (5 Rounds for reps)

“WALKING ON SUNSHINE”

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (53/35)

Max Wall Walks

Rest 4 Minutes Between

====R+====

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (53/35)

Max Distance HS Walk (each 5 ft increment = 1 rep

Rest 4 Minutes Between

====FITNESS====

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (athlete’s choice)

Max Wall Walks (can be modified to open standard, or bear crawl 5 ft = 1 rep)

Rest 4 Minutes Between
*Score Is Reps of Wall Walks or HS Distance for each of the 5 intervals (1 Rep = 5ft Handstand Walk or Wall Walk)

*5 separate scores

Extra

3 Sets fro Quality

500m Row

15 Banded Good Mornings

12 Kettlebell Goblet Alternating Reverse Lunges

9 Band Pull Aparts (0:05 eccentric)

Extra

Deadlifts:

2 Max Sets of dead Stop Deadlifts @ 80%

Rest as Needed

2 Sets of Max Touch-and Go Deadlifts @ 85%

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds for Reps:

AMRAP 4

400 Meter Run

20 Single Arm DB Swings (10 Each Side)

Max Wall Walks

Rest 4 Minutes Between each AMRAP
*Only the wall walks count for scoring purposes

*5 Separate Scores, one for each AMRAP

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