THUNOV14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

5-7 minutes of rope climbing drills:

5 Foot Locks From Hanging Position

3 Lock & Stands (Push With Feet)

1 Rope Climb

and/or

8 Scap pullups

6 Hollow Arch Swings

4 Kipping Pullups

2 Butterfly Pullups

Conditioning

Metcon (Time)

“Climbing Annie”

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rx: 5-10-15-20-25 Pullups

Rx+:Rope Climbs (1-2-3-4-5)

Extra

Calves Foam Roll:

1-2 Minute Each Side

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minute Each Side

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