THUMAR12

CrossFitAllen – CrossFit

Mobility

KB Psoas Smash 1:00 each side

KB Lat Smash 1:00 each side

KB Calf Smash 1:00 each side

then…

Couch Stretch: 45 Seconds Each Side

Straddle Stretch with Kettlebell: 45 Seconds

Warm-Up

General Warmup and Stretch, then

Movement Prep

Conditioning

Metcon (AMRAP – Reps)

Vertigo

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

100 Meter Run

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

200 Meter Run

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

300 Meter Run



Continue to Add (10) Reps/100m Until Time
*After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…

*The score of this longer AMRAP is total reps completed at the end of 18 minutes

*Every 10 Meters is a Rep for the Run ie. 100 meters = 10 reps

Extra

Up Dog: 1 Minute

Pigeon Pose: 1 Minute Each Side

Wrist Stretch: 1 Minute

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