SATMAR26

CrossFitAllen – CrossFit

Warm-Up

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunge

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking High Kicks

Skips

Side Shuffle

Slow Jog

100m Run

then…

Pigeon

Couch

Conditioning

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (Time)

Kelly

5 Rounds For Time:

300 Meter Run

20 Box Jumps/Box Step Ups

20 Wall Balls (athlete’s choice)

Extra

Bar MU Conditioning

AMRAP 12:

2 Bar Muscle Ups

200 Meter Row

4 Bar Muscle Ups

200 Meter Row

6 Bar Muscle Ups

200 Meter Row

….

Add 2 BMUs each Round

*Sub Banded MUs, Chest to Bar or Strict Pullups

Extra

In 10 Minutes, Build to a Heavy 2 Rep Front Squat

Conditioning

Metcon (Time)

5 Rounds For Time:

400 Meter Run

30 Box Jumps

(No Box: 30 Squat Jumps or 15 Burpees to Target)

30 Wall Balls

(or Double Dumbbell Thrusters or Squat Jumps)

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