TUEAPR19

CrossFitAllen – CrossFit

Warm-Up

0:40 Easy Pace Bike

0:20 Active Samson

0:40 Moderate Pace Bike

0:20 Alternating Quad Stretch

0:40 Fast Pace Bike

0:20 Inchworm to Push-up

Conditioning

Metcon (Time)

“REGIONALS 18.5”

For Time [25 Minute Cap]:

50 Hand Release Push-ups

50 Toes to Bar

50 Calorie Bike

50 Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge

50-ft. Left Arm Dumbbell Overhead Lunge

Single Dumbbell: (50/35)

====R+====

50 Handstand Push-ups

50 Toes to Bar

50 Calorie Bike

50 Double Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge (Left arm holds DB by side)

50-ft. Left Arm Dumbbell Overhead Lunge (Right arm holds DB by side)

Dumbbells: (50’s/35’s)

====FITNESS====

50 Hand Release Push-ups

50 Knees to Chest

35 Calorie Bike

50 Box Step-Overs (athlete’s choice)

50-ft. Right Arm Dumbbell Overhead/Front Rack Lunge

50-ft. Left Arm Dumbbell Overhead/Front Rack Lunge

Dumbbell: (athlete’s choice)

Extra

Push Jerk:

Build to Heavy Set of 3

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

Extra

10-8-6-4-2:

Wall Walks

Devil’s Press

At Home METCON

Metcon (Time)

For Time [25 Minute Cap]:

50 Handstand Push-ups or Hand Release Push Ups

75 AbMat Sit-ups

1,000 Meter Run

50 Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge (or 32 Step Back Lunges)

50-ft. Left Arm Dumbbell Overhead Lunge (or 32 Step Back Lunges)

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