WEDOCT23

CrossFitAllen – CrossFit

Warm-Up

Roll Quads 1:00 each

Roll Glutes 1:00 each

Roll Calves 1:00 each

Smash Hip Flexors/Psoas 1:00 each

General Warm-Up and Stretch

Conditioning

Metcon (Time)

“Jack in the Box”

For Time:

1000 Meter Row

800m Run

50 Box Jump Overs (24/20)

800m Run

1000 Meter Row

Extra

6 Min EMOM (3 rounds of each movement)

Minute 1: 12/9 cal bike

Minute 2: 25 ft HS Walk/:30 HS Hold/:30 BB Overhead Hold/2 Wall Walks

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