TUEFEB17

CrossFitAllen – CrossFit

Mobility

Full Body Foam Roll 5-7 min

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for time)

“Triple Threat”

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 minute Cap
*Cap each portion at 9 minutes

*Record each time separately

*If not enough bikes/rowers, we can start on different portions and rotate Run-Row-Bike

Extra

Gymnastic Skill

For Time:

100 Double Unders/150 singles

50′ Handstand Walk/4 Wall Walks

75 Double Unders/115 Singles

50′ Handstand Walk/4 Wall Walks

50 Double Unders/75 singles

50′ Handstand Walk/4 Wall Walks

25 Double Unders/35 Singles

50′ Handstand Walk/4 Wall Walks

10 Minute Time Cap

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