TUENOV16

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

“TURN & BURN”

3 Rounds:

15 Double Dumbbell Squats

15 Double Dumbbell Shoulder to Overhead|R+ Hand Stand Pushups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

====FITNESS====

3 Rounds:

12 Double Dumbbell Squats

12 Double Dumbbell Shoulder to Overhead

300 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

35 Air Squats

12 Double Dumbbell Shoulder to Overhead

Dumbbells: (athlete’s choice)

Extra

3×3 Front Squat

After every set for quality. . .

10 Single Dumbbell High Plank Pull Throughs

1:00 Plank

Extra

5 Sets of 6 Bench Press at 60% 1RM

At Home METCON

Metcon (Time)

3 Rounds:

45 Air Squats

15 HSPU or Hand Release Push Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 HSPU or Hand Release Push Up

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