TUEJAN28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

Primer

3 Sets Not For Time:

7 Tempo Double Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying (In Squat, Pulling on Rig)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Speed Limit”

AMRAP 15:

Rx

Buy-In: 80/50 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

Rx+

Buy-In:100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (30/24)

4 Bar Muscle Ups
*Cap the bike calories at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

*Score is Number of Rounds plus Reps Completed

Extra

Skill Conditioning

30-25-20-15-10:

Row

After Each Set:

1 Legless Rope Climb

1 Rope Climb

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s