THUOCT31

CrossFitAllen – CrossFit

Mobility

General Warm-Up, then…

:45 Banded Pigeon

:45 Banded Hamstring

:45 Banded Lat Stretch

:45 Banded Chest/Tricep Stretch

Conditioning

Metcon (Calories)

“Tri Sprint Intervals V2”

4 Rounds:

AMRAP 4:

20|R+30 Shuttle Runs (10 Meters)

20|R+30 Ab Mat Situps

Max Calorie Row in remaining time

Rest 4 Minutes Between Rounds
*ONLY RECORDING TOTAL CALORIES ROWED

*Each 10m run = 1 rep, so down and back = 2 reps

*This is meant to be a SPRINT

Extra

Accumulate 2:00 in an L-Sit

Options include paralettes, pullup bar, rings, between boxes, knees raised

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