TUEDEC10

CrossFitAllen – CrossFit

Warm-Up

Rowling Game

3 Sets with Partner:

+Land Exactly on 100 Meter Row

+Burpee Penalty For Any Meters Over or Under 100 Meters

*Example: 94 or 106 = 6 Burpee Penalty

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Primer

3 Rounds of:

10 Single Leg KB RDLs (each leg)

10 Banded Face Pulls

10 Banded Air Squats

10 Wall Angels

Conditioning

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

21/15|R+27/21 Calorie Row

21|R+27 Burpees

21|R+27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

15/9|R+21/15 Calorie Row

15|R+21 Burpees

15|R+21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

9/6|R+15/9 Calorie Row

9|R+15 Burpees

9|R+15 Pull-ups

Extra

Odd-Object Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 15/9 Calorie Bike

Minute 2: 1-2 Rope Climbs

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