TUEMAY10

CrossFitAllen – CrossFit

Warm-Up

0:30 Jumping Jacks

0:30 Mountain Climbers

0:30 Slow Burpees

0:30 Inchworm to Push-up

0:30 Active Spiderman

0:30 Child’s Pose (walking hands side to side)

0:30 Lay and Pray

0:30 Active Samson

0:30 Alternating Quad Stretch

Strength

Clean and Jerk (In 15 Minutes, Work up to a Heavy Clean and Jerk)

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra

Every 4 Minutes Until 5,000 Meters:

400 Meter Run

Max Distance Row

Time Cap: 40 Minutes

Extra

Focus Work:

-HSPUs

-Rope Climbs

-HS Walks/Holds

-Ring/Bar MUs

-DUs

-Odd Object Movements

At Home METCON

Metcon (Time)

For Time:

30 Double Dumbbell Clean & Jerks