THUMAY7

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/cnOtGml0QLo

Warm-Up

2 Rounds

20 Jumping Jacks

15 Sit Ups

10 Pausing Air Squats

5 Pushup to Down Dog

Mobility

:40 Each Movement:

Pass Throughs

Seal Pose

Couch Stretch Each Side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Beach Season”

AMRAP 15:

3 Bed Sheet Rows

3 Reverse Burpees/6 Sit Ups

3 Hollow Rocks

6 Bed Sheet Rows

6 Reverse Burpees/12 Sit Ups

6 Hollow Rocks



Add (3) Reps Per Round
Bed Sheet Row Link:

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

3s = 1 rd

6s = 2 rds

9s = 3 rds

12s = 4 rds

15s = 5 rds

18s = 6 rds

21s = 7 rds

24s = 8 rds

27s = 9 rds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Beach Season”

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round

Extra

Spend 2 Minutes Rolling/Smashing the Following:

Glutes

Quads

Calves

Lats

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