WEDMAR9

CrossFitAllen – CrossFit

Warm-Up

MOBILITY

0:30 Spiderman Stretch

0:30 Runners Lunges

0:30 Adductor Stretch

0:30 Pigeon Pose

[all on one leg then all on the other]

1:00 Squat Hold

ACTIVATION

2 Rounds. . .

0:30 Single Leg Hip Bridge (0:15 each side)

0:30 Plank

0:30 Single Leg Plank Lift (0:15 each side)

0:30 Tempo Squats

Strength

Back Squat (Build to a heavy set of 10)

Just as the past 2 weeks, use a few warm up sets of 5-7 reps before going for your set of 10

Conditioning

Metcon (AMRAP – Rounds and Reps)

“SHOT CLOCK”

AMRAP 12:

1 Burpee Pull-up|R+ Ring Muscle Up

15 Wall Balls

2 Burpee Pull-ups|R+ Ring Muscle Up

15 Wall Balls

3 Burpee Pull-ups|R+ Rig Muscle Up

15 Wall Balls



[Add 1 Burpee Pull-up|RMU Each Round]

———————————

Rx & Rx+ (20#/14# WB)

Fitness (athlete’s choice)

Extra

Wall Walk or HS Walk Practice

5 Sets For Max Quality Reps/Distance:

1 Minute On

1 Minute Off

Extra

Bike Intervals

3 Sets:

5 Rounds of

:30 hard

:30 moderate

3 Minute recovery spin between sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Single Dumbbell Devil’s Press

10 Single DB Thruster (5 e/s)

2 Single Dumbbell Devil’s Presses

10 Single DB Thruster (5 e/s)

3 Single Dumbbell Devil’s Presses

10 Single DB Thruster (5 e/s)



[Add 1 Single Dumbbell Devil’s Press Each Round]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s