THUNOV21

CrossFitAllen – CrossFit

Mobility

Spend 4-5 minutes rolling/smashing Calves, Glutes, and Lats

then…

1:00 Kneeling KB Calf Stretch each side

1:00 Box Shoulder Stretch

1:00 Figure 4 or Pigeon Each Side

Warm-Up

Coach’s Choice General Warm-Up

Conditioning

Metcon (Time)

“Old MacDonald”

5 Rounds:

100 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

100 Feet Walking Prisoner Lunges
+Getting after some “Grunt Work” in today’s triplet workout

+Looking for these 5 rounds to take somewhere between 15-25 minutes to complete

Extra

COOL DOWN

Calf Foam Roll:

1-2 Minutes Each Side

Quad Foam Roll:

1-2 Minutes Each Side

Glute Foam Roll:

1-2 Minutes Each Side

Lats Foam Roll:

1-2 Minutes Each Side

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