WEDMAR2

CrossFitAllen – CrossFit

Warm-Up

BANDED STRETCHES (All stretches 0:30 on one side then all on the other)

https://www.youtube.com/watch?v=wci64zBteOE

0:30 PVC Pass Throughs

0:30 PVC Pass Throughs

LOWER BODY MOBILITY

10 PVC Overhead Squats

0:30 Spiderman Stretch

0:30 Runners Lunge (focus on stretching ankle)

0:30 Alternating Lateral Lunge (take elbow and drive knee out)

0:30 Squat Hold

10 PVC Overhead Squats

Strength

Overhead Squat (In 10 Minutes, Build to a Heavy Set of 10)

*Just Like last week and Wednesday, take a few sets of 5-6 Reps before your set of 10

Conditioning

Metcon (AMRAP – Reps)

“THAT’S ENOUGH”

AMRAP 2-2-2-3:

4 Double Dumbell Devils Press (35/25)

10/7 Calorie Bike

Max Overhead Squats (75/55)

====R+=====

2 Rope Climbs

10/7 Calorie Bike

Max Overhead Squats (95/65)

====Fitness====

4 double DB Devil’s Press (athlete’s choice)

8/5 Calorie Bike

Max Overhead Squats or Front Squats (athlete’s choice)

Rest 1 Minute Between Sets
*Score is total Overhed Squats across the 4 Rounds

Extra

4 Sets:

1 Minute of Alternating Pistol Squats

1 Minute of Rest

Extra

Run Intervals

600M Fast – Rest 2:00

200M Faster – Rest 4:00

500M Fast – Rest 2:00

200M Faster – Rest 4:00

200M Fast -200M Fastest

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 2-2-2-3:

20 AbMat Sit Ups

40 Alternating Jumping Lunges or Step Back Lunges

Max Single Dumbbell Overhead Squats or Goblet Squats

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