THUMAY21

CrossFitAllen – CrossFit

Warm-Up

2 Rounds:

30 Seconds Active Samson

30 Seconds Alternating Bird Dogs

30 Seconds Row/Bike

Into…

2 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Mobility

:30 of Each

Box Pigeon Pose (e/s)

Box Shoulder Stretch

Samson Stretch (e/s)

Conditioning

Metcon (5 Rounds for reps)

“Athlete’s Foot”

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Row/Bike for Calories

1 Minute Rest
*Record your reps at each round

At Home METCON

Metcon (5 Rounds for reps)

“Athlete’s Foot”

5 Rounds:

1 Minute Box/Chair Step Ups

1 Minute Weighted Sit-ups

1 Minute Dumbbell Russian Swings

1 Minute Rest
*Record your score from each round

Extra

2 Minutes Rolling/Smashing Each:

Lats

Glutes

Calf

Hamstrings

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