FRIAPR29

CrossFitAllen – CrossFit

Warm-Up

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunges

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking Soldier Kicks

2x Slow Jog

2x Run

Conditioning

Metcon (Time)

“DUST IN THE WIND”

3 Rounds For Time w/ 30 Minute Cap:

500/400 Meter Row

400 Meter Run

30 Toes to Bar

Rest 3 Minutes Between Rounds

====FITNESS====

400/300 Meter Row

300 Meter Run

30 Knees to Chest

Rest 3 Minutes Between Rounds
*Score = Total Time it takes to complete the workout (including rest)

Extra

Squat Snatch:

Build to Heavy a Double

Reps don’t have to be touch and go, but a quick reset (up to 10 seconds max)

Extra

Squat Snatch Elizabeth:

21-15-9

Squat Snatch (95/65)

Strict Ring Dips

or

15-12-9

Squat Snatch (light)

Ring Dips (kipping/jumping/box)

Extra

Bike Intervals

2 Rounds:

12:00 Minute Moderate-Hard

4:00 Recovery Pace

At Home METCON

Metcon (Time)

3 Rounds For Time:

40 Light Single Dumbbell Alternating Snatches

400 Meter Run

40 Sit-ups

Rest 3 Minutes Between Rounds

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