THUNOV7

CrossFitAllen – CrossFit

Mobility

Spend 5-7 Minutes Rolling/Smashing your GOAT (ask a coach)

then…

1:00 Banded Samson(chest up, squeeze glutes)

1:00 Banded Pigeon(attach band to rig)

1:00 Banded Calf (attach band to rig)

1:00 Banded Lat

1:00 Banded Chest

Warm-Up

General Warm-up and Movement Prep

Active Recovery WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

+300m JOG

+30 ft HS Walk OR :30 HS Hold, Box Hold, OH Barbell Hold

+10 Burpees to 6 inch target

+4 Turkish Get Ups (2 each side)
*The Purpose of this Metcon is to move steady…

*DO NOT BLOW IT OUT before Friday’s 20.5

*If it is raining, trade 300m JOG for 10-30ft shuttle runs (down and back =1)

Extra

Watch the Open 20.5 Announcement, do your Mobility, and get some rest!

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