THUAPR23

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/0Zj9gYbMt3s

Warm-Up

400m Jog…then…

2 rounds of 30 seconds each movement:

Knuckle Drags

Hollow Hold

Samson

Mobility

30 Seconds each:

Seal Stretch

Down Dog w/ Calf, Hamstring stretch

Pass Throughs

Hammer Stretch

At Home METCON

Metcon (Time)

“Oxygen”

3 Rounds:

Rx

15 Sheet Rows

300 Meter Run (1:30)

30 Sit Ups

600 Meter Run (3:00)

R+

25 Sheet Rows

400 Meter Run (2:00)

50 Sit-ups

800 Meter Run (4:00)

Sheet Row Video:

https://www.youtube.com/watch?v=rloXYB8M3vU

Conditioning

Metcon (Time)

“Badminton”

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttles
*Your score is the slowest of the 4 rounds

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