THUROCT24

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice

Mobility

1:00 Couch Stretch e/ side

1:00 Pigeon Stretch e/ side

1:00 Banded Lat Stretch e/side

1:00 Banded Chest/Tricep Stretch e/side

Conditioning

Metcon (4 Rounds for reps)

4 Rounds:

1 Minute Reverse Lunges w/ Plate (45/25)

1 Minute Burpees to Plate (45/25)

1 Minute Calorie Row

1 Minute Rest

*Hold plate however you want for lunges
Enter total reps for each round

Extra

3 rounds not for time

50 ft Upside Down KB Waiters Walk e/arm

10 e/ side Banded Monster Walks

*Make Alice another Marble Sangwich

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