THUDEC19

CrossFitAllen – CrossFit

Warm-Up

Teams of 2:

5 Calorie Bike

50-ft. Walking Lunge with AbMat on Head

100-ft. Bear Crawl

*Switch After Full Rounds

*If AbMat Falls Off Head: 3 Sit-ups

*Walking Lunge: 25-ft. Out & Back

*Bear Crawl: 50-ft. Out & Back

*Teams with the Most Rounds Win

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Conditioning

Metcon (4 Rounds for reps)

“Eighth Grade”

Tabata (8 x :20 On, :10 Off):

Slam Balls (20/14)

Bike Calories

Slam Ball Box Step-ups (20/14 lb to 24/20 inch)

Bike Calories
*Athletes will complete all 8 rounds on one movement before moving to the next

*There is no rest between movements beyond the 10 seconds

*Your score at each interval is the total reps completed over the 8 rounds

*stagger heats by 4 minutes

Extra

COOL DOWN

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

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