SATMAR12

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

Conditioning

Metcon (Calories)

“TRI SPRINT INTERVALS V3”

5 Rounds:

AMRAP 4:

30/20 Calorie Row

30 x 10 Meter Shuttle Runs

Max Calorie Bike

====FITNESS====

20/15 Calorie Row

20 x 10 Meter Shuttle Runs

Max Calorie Bike

Rest 4 Minutes Between Rounds

*Score = Sum Total Calories

Extra

Clean & Jerk:

For Time [13 Minute Cap]:

10 Reps @ 49% 1RM Clean & Jerk

8 Reps @ 57% 1RM Clean & Jerk

6 Reps @ 66% 1RM Clean & Jerk

4 Reps @ 74% 1RM Clean & Jerk

2 Reps @ 82% 1RM Clean & Jerk

At Home METCON

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

300 Meter Run

30 Burpees

Max Double Unders

Rest 4 Minutes Between Rounds

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