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!
CrossFit Allen 