TUEMAY26

CrossFitAllen – CrossFit

Warm-Up

5 minutes for quality:

20 Jumping Jacks

10 Active Samson Lunges

10 Active Divebombers

5 Cal on Bike/Rower

Mobility

Pigeon

Couch

Straddle

Childs Pose

Conditioning

Metcon (4 Rounds for reps)

“Flex Seal”

8 Rounds:

:20 Bike/Row

:10 Rest

8 Rounds:

:20 Ab Mat Sit Ups

:10 Rest

8 Rounds:

:20 Bike/Row

:10 Rest

8 Rounds:

:20 Ab Mat sit Ups

:10 Rest
* Each set of 8 rounds is a separate score, so you will have 4 separate scores

At Home METCON

Metcon (4 Rounds for reps)

“Flex Seal”

8 Rounds:

:20 Burpees

:10 Rest

8 Rounds:

:20 Ab Mat Sit Ups

:10 Rest

8 Rounds:

:20 Burpees

:10 Rest

8 Rounds:

:20 Ab Mat sit Ups

:10 Rest
* Each set of 8 rounds is a separate score, so you will have 4 separate scores

Extra

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets

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