TUEFEB11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Banded 3-Way Shoulder: 30 Seconds Each Direction

Movement Prep

Strength

Bench Press (Build to a Heavy Set of 3)

*Athletes will have 15 minutes to build to a heavy set of 3 Bench Press

*Athletes MUST have a spotter and have their thumbs wrapped around the bar throughout the lift

Conditioning

Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Intervals:

Strict Pull-ups

Bike Calories

Push-ups

Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off
*Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

*The score at the end of the 16 minutes is the total reps completed during your work stations

*There is no rest between stations beyond the :10 seconds

*Stagger Heats by 4 minutes

Extra

Row Conditioning

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between

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