THUMAR5

CrossFitAllen – CrossFit

Mobility

Spend 5 minutes foam rolling/smashing any problem areas, then…

1 min each side banded Samson

1 min Pole Pry stretch

:30 each 3 way banded shoulder stretch

Warm-Up

General Warmup and Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24:

w/ A Partner

2 Ab Mat Sit Ups

2 Burpee Box Jumps

100m Run

4 Ab Mat Sit Ups

4 Burpee Box Jumps

100m run

6 Ab Mat Sit Ups

6 Burpee Box Jumps

100m Run

….increase reps by 2 each round, but the run stays the same
*Each partner must complete each number before moving up by 2…

*Example: “A” completes 2 Sit ups, 2 BBJumps, and the run. Then “B” completes 2 sit-ups, 2 BBJumps, and the run. They then move to the round of 4s.

*Score is Rounds plus Reps: 1 Round=both partners completing the reps.

*Run does not count for reps

*Sub 300m bike or 120m Row

Extra

Lats Foam Roll:

1-2 Minutes Each Side

Upper Back Foam Roll:

1-2 Minutes