THUFEB13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

1:00 Couch Stretch each side

:30 3-way banded shoulder stretch

1:00 Pigeon each side

Conditioning

Metcon (Time)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings

50′ Walking Lunge

20 Ab Mat Sit Ups

*Choose your KB weight
*The final score is the slowest of the 6 rounds

*To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

*Note KB weight in comments

Extra

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

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