WEDOCT20

CrossFitAllen – CrossFit

Warm-Up

Quick General Warmup and Stretch

Conditioning

Metcon (Time)

“5k-AREN”

For Time with a 40 Minute Cap

30 Wall Ball Shots (20/14)

1k Row

30 Wall Ball Shots

1k Run

30 Wall Ball Shots

1k Row

30 Wall Ball Shots

1k Run

30 Wall Ball Shots

====R+====

1k Run

30 Wall Ball Shots (20/14)

1k Row

30 Wall Ball Shots

1k Run

30 Wall Ball Shots

1k Row

30 Wall Ball Shots

1k Run

30 Wall Ball Shots

====Fitness====

20 Wall Ball Shots

800m Row

20 Wall Ball Shots

600m Run

20 Wall Ball Shots

800m Row

20 Wall Ball Shots

600m Run

20 Wall Ball Shots

Extra

For Quality:

50-40-30

Banded Good Mornings

Alternating Reverse Lunges

Abmat Sit-Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s