TUEAPR7

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/oeS8mY1lhw4

Warm-Up

Calf/Ankle Stretch, then…

30 Single Unders

10 Glute Bridges

30 High Singles

10 Hollow Rocks

30 Double Unders or :30 practice

10 Glute Bridge Walkouts

30 Double Unders or :30 practice

Mobility

Pigeon Pose :40 seconds each side

Plank Calf Stretch :40 back and forth

Seal Pose: 30 seconds

At Home METCON

Metcon (Time)

“Double Down”

For Time Rx:

400m Run 80 DU, 40 Sit ups

400m Run 60 DU, 30 Sit Ups

400m Run 30 DU, 20 Sit Ups

400m Run 20 DU, 10 Sit Ups

R+

400m Run 100 DU, 50 Sit-Ups,

400m Run 80 DU, 40 Sit-Ups,

400m Run 60 DU, 30 Sit-Ups,

400m Run 40 DU, 20 Sit-Ups,

400m Run 20 DU, 10 Sit-Ups,

400m Run

Conditioning

Metcon (Time)

“Woodworker”

For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders

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