WEDNOV6

CrossFitAllen – CrossFit

Warm-Up

40 Seconds

Double Under Practice

Down Dog

Easy Row

Double Under Practice

Up Dog

Moderate Row

Double Under Practice

Active Dive-bombers

Faster Row

*Partners Rotating Through 3 Stations

MOBILITY

Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Conditioning

Metcon (Calories)

“My Fitness Pals”

Teams of 3

5 Rounds:

Minute 1: 50 Double Unders*

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calories Row

Minute 4: Rest

*Score is Total Row Calories
*work :45 or 75 singles

*Keep Rower calories for entire workout

Extra

3 rds

12 banded monster walks e/ directions

:30 Dead Hang on PU Bar

12 banded Good Mornings

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