TUEMAR22

CrossFitAllen – CrossFit

Warm-Up

0:30 Downdog

0:20 Line Hops

0:30 Active Samson

0:20 Slow Single Unders

0:30 Alternating Quad Stretch

0:20 High Single Unders

0:30 Knuckle Drags

0:30 Double Taps/Double Unders

0:20 Overhead Tricep Stretch (0:15 each)

0:30 Double Unders

Strength

Push Press (Build to Heavy Set of 5 in 8 Minutes)

Then in 5 minutes complete:

1 x 5 @ 90% of Heavy 5

1 x 5 @ 80% of Heavy 5

Conditioning

Metcon (AMRAP – Rounds and Reps)

“AN ARM & A LEG”

AMRAP 20:

10 Dumbbell Push Press|R+ Handstand Push-ups

30 Double Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

====FITNESS=====

AMRAP 20:

10 Dumbbell Shoulder to Overhead

45 Single Unders

50-ft. Dumbbell Front Rack Lunge

Dumbbells: (athlete’s choice)
*Score = rounds plus reps…every 5 feet on lunges = 1 Rep

Extra

Focus Work:

10-12 Minutes working on:

1. HSPUs

2. Rope Climbs

3. HS Walks/Holds

4. Ring/Bar Muscle Ups

5. DUs

6. Odd Object Movement

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Handstand Push-ups/Dumbbell Shoulder to Overhead

30 Double Unders or 45 Single Unders

50-ft. Dumbbell Front Rack Lunge

(or 16 Dumbbell Front Rack Step Back Lunges)

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