SATMAY14

CrossFitAllen – CrossFit

Warm-Up

MOBILITY

Calf/Ankle Stretches

ROW

:30 Just Legs

:30 Just Arms

:30 Easy Pace

:30 Workout Pace

Conditioning

Metcon (Time)

“Partner Triple 3”

With a Partner, For Time:

3,000 Meter Row

300 Double Unders

3 Mile Run

====FINTESS====

“Partner Double 2”

With a Partner, For Time:

2,000 Meter Row

200 Double Unders (400 Single Unders)

2 Mile Run
*Time Cap 50 Minutes

*Split Reps Evenly, one partner working at a time

Extra

EMOM 10: Rope Climbs

-Athlete chooses rep range

Extra

Clean and Jerk Ladder

10 @ 58%

8 @ 66%

6 @ 75%

4 @ 83%

2 @ 91%

At Home METCON

Metcon (Time)

For Time:

2,000||R+3,000 Meter Row

200|R+300 Double Unders

2|R+3 Mile Run
*Sub 2X meter Bike for Row or…

1.5 Mile Run

200|300 DUs

1.5 Mile Run