SATMAR5

CrossFitAllen – CrossFit

Warm-Up

1:00 Easy Row

1:00 Easy Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

1:00 Easy Row

1:00 Easy Bike

0:30 Downdog

0:30 Knuckle Draggers

0:30 Left Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)

0:30 Right Ankle Circles (0:15 clockwise/ 0:15 counterclockwise)

0:30 Skater Hops

0:30 Line Hops

50 Meter Jog

50 Meter Sprint

Conditioning

Metcon (Calories)

“TRI SPRINT INTERVALS V2”

5 Rounds:

AMRAP 4:

300 Meter Run

20/15 Calorie Bike

Max Calorie Row

===FITNESS===

200 Meter Run

15/12 Calorie Bike

Max Calorie Row

Rest 4 Minutes Between Rounds
*Score = Sum Total Row Calories

Extra

6-8 Sets:

Clean Pull + Squat Clean @75-90% 1RM Squat Clean

Extra

Focus Work

Pick 1-2 Movements and work for 10-15 Minutes:

HSPUs

HS Walks

Ring/Bar Muscle Ups

Double Unders

Odd Object Movment (sand bag, farmer’s carry, OH walk)

At Home METCON

5 Rounds:

AMRAP 4:

300 Meter Run|Fitness 200 Meters

20 Burpees

Max Double Unders

Rest 4 Minutes Between Rounds

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