WEDFEB4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Pigeon Pose: 1 min each side

Primer

3 Rounds for Quality:

8 each direction (front/back/left/right) Banded Monster Walks

8 Dead Bug Angels

8 Banded Air Squats

8 PVC Prone Liftoffs

Conditioning

Metcon (Time)

“Full Circle”

For Time:

1200 Meter Row

80 Double Unders

40 Calorie Bike

80 Double Unders

1200 Meter Row

R+

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

Extra

Midline

5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw

https://www.youtube.com/watch?v=ZWy_dt9eZRk&feature=youtu.be

:30 Seconds Rest

:30 Seconds Hip Extension Hold

https://www.youtube.com/watch?v=jR7VYYxBpGE&feature=youtu.be

:30 Seconds Rest

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