TUEFEB1

CrossFitAllen – CrossFit

Warm-Up

AMRAP 3:

10 Alternating Box Step Ups

10 Straight Leg Sit Ups

5 Cal Bike

then…

Updog to Downdog

Active Spiderman

Samson

Pigeon Pose

Wrist

Movement Prep

10 Box Step Overs (Low)

10 Hollow Rocks and 10 Superman (Arch Holds)

8 Single Dumbbell Box Step Overs (Low)

8 V-Ups

6 Single/Double Dumbbell Box Step Overs (Workout Height)

6 Scap Pull Ups

6 Kipping Swings

6 Knees to Chest

6 Toes to Bar

Conditioning

Metcon (Calories)

“TURBO TIME”

AMRAP 4:

20 Single|R+Double Dumbbell Box Step-Overs

20 Toes To Bar

Max Calorie Bike

Rest 4 Minutes

AMRAP 4:

15 Single|R+Double Dumbbell Box Step-Overs

15 Toes To Bar

Max Calorie Bike

Rest 4 Minutes

AMRAP 4:

10 Single|R+Double Dumbbell Box Step-Overs

10 Toes To Bar

Max Calorie Bike

Dumbbells: (50/35)’s

Box: (24″/20″)

====FITNESS====

Same Reps: athlete’s choice on DB and Box. Sub Knees to Chest
*Score = Sum Total Calories from the 3 Rounds

Extra

Strict Press:

6 Sets of 3 @ 75% 1RM

1 Set of 3+ @ 75% 1RM

[Leave 2-3 Reps In The Tank For Max Set]

Extra

Row Intervals

5 Sets:

90 Secoonds Fast

90 Seconds Easy

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 4:

30 Double Dumbbell Step Back Lunges

30 AbMat Sit Ups

Max 10m Shuttle Runs

Rest 4 Minutes

AMRAP 4:

20 Double Dumbbell Step Back Lunges

20 TAbMat Sit Ups

Max 10m Shuttle Runs

Rest 4 Minutes

AMRAP 4:

10 Double Dumbbell Step Back Lunges

10 AbMat Sit Ups

Max 10m Shuttle Runs
Score is total shuttle runs for the 3 AMRAPS

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