TUENOV9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Front Squat (E2MOM for 8 Minutes: 5 Front Squats)

*Every 2 Minutes for 4 Rounds, athletes will complete 5 Front squats from the rack

*Athletes can build over the 4 rounds or stay at a heavy for all 4

Conditioning

Metcon (Time)

“ALL BALL”

For Time w/ a 22 Minute Cap

42-30-18:

Wall Balls (20/14)

Hand Release Push-Ups

Calorie Row

Women’s Calories: 34-24-14

====FITNESS====

34-24-14:

Wall Balls (athlete’s choice)

Hand Release Push-Ups

Calorie Row

Women’s Calories: 28-20-12

Extra

Bodyweight/Tone:

10-9-8-7-6-5-4-3-2-1:

Strict Ring Dips

Weighted Sit Ups

Extra

Strength: Bench Press

1. Build to a Heavy Single

2. 4 Sets of 3 Bench Press at 80% of 1 RM Bench

At Home METCON

Metcon (Time)

42-30-18:

Air Squats

Hand Release Push-Ups

600-400-200 Meter Run

*Score = Time it takes to complete the workout

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