TUENOV19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then,

Banded Samson Stretch 1:00 each side

Banded Pigeon Stretch 1:00 each side

Banded Calf Stretch :30 each side

Conditioning

Metcon (Time)

“Sea Horse”

3 Rounds:

1000/800 Meter Row

600 Meter Run

25 Burpees
*This 3 round workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

*Stagger heats by 4-5 minutes

*Cap Row at 4:30

*Find your maximum sustainable pace

Extra

Strict Gymnastics

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Top Support Hold*

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