WEDAPR20

CrossFitAllen – CrossFit

Warm-Up

AMRAP 4:

10 Bodyweight Glute Bridges

4 Active Spiderman (2 each side)

10 Downdog Calf Pedals (5 each side)

100m Jog

then…

Pole Pry

Pigeon

Samson

Strength

Back Squat (Heavy Set of 3)

In 10 Minutes, work up to a heavy set of 3 Back squats, then…

In 5 Minutes complete the following:

3 @ 90% of Heavy

3 @ 80% of Heavy

Conditioning

Metcon (Time)

“TARZAN”

For Time w/ a 15 Minute Cap

800 Meter Run

20 Thrusters (115/85|R+135/95)

10 Rope Climbs (15-ft.)

====FITNESS====

600 Meter Run

20 Thrusters (Heavier than normal)

20 Lying to Standing to Lying Rope Climbs or Double DB Devil’s Press

Extra

30-20-10:

GHD Sit-ups

Calorie Ski Erg

Burpees To Target (6″)

Extra

Focus Work:

Pick 1-2 Movements and practice for 10-12 minutes:

-HS Pushups

-Rope Climbs

-HS Walk/Hold

-Ring/Bar MUs

-DUs

-Odd Object Movement

At Home METCON

For Time:

800 Meter Run

20 Double Dumbbell Thrusters

20 Double Dumbbell Devil’s Presses

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