THUAPR16

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/C9dQAqapnM8

Warm-Up

3 Rounds for Quality

100m Jog or :20 seconds out – :20 back

5 Seal to Down Dog

5 Pause Air Squats

5 Pass Throughs

Mobility

:40 Samson (each side)

:40 Chest Stretch (each side)

:40 Pole Pry

At Home METCON

Metcon (4 Rounds for reps)

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

-Odd Object Rows

-Sit-ups

-Push-ups

-Air Squats
*Complete all 8 rounds at one movement before advancing to the next

*Keep a running count of the rep numbers completed at each station

*You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats

Conditioning

Metcon (Time)

“Cash Flow”

For Time:

24/21 Calorie Bike, 24/21 Calorie Row

100′ Walking Lunge

21/18 Calorie Bike, 21/18 Calorie Row

100′ Walking Lunge

18/15 Calorie Bike, 18/15 Calorie Row

100′ Walking Lunge

15/12 Calorie Bike, 15/12 Calorie Row

100′ Walking Lunge

12/9 Calorie Bike, 12/9 Calorie Row