WEDJAN8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Glute Bridges

Conditioning

Metcon (Time)

“Airplane Mode”

For Time:

50/35 Cal Bike

25 WallBalls

50/35 Cal Row

25 WallBalls

50/35 Cal Bike

25 WallBalls

50/35 Cal Row

25 WallBalls
*If short on Bikes/Rowers, stagger heats by 4-5 minutes

Extra

Strict Gymnastics

12-9-6:

Strict(Banded) Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups (HS Hold on wall :30, :25, :20)

Directly Into…

6-9-12:

Strict (banded)Pull-ups

Strict Handstand Push-ups (Floor) ( HS Hold on Wall :20, :25, :30)

*5 Minute Time Cap on Each

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