THUMAY28

CrossFitAllen – CrossFit

Warm-Up

60 Seconds Row/Bike(Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Row/Bike (Moderate)

45 Seconds Straight Leg Sit-ups

30 Seconds Arch Hold

60 Seconds Row/Bike (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Strength

2 Supersets with 1:30 rest between sets:

Max Strict Pullups directly into…

Max Pushups

Conditioning

Metcon (Time)

“Reverse Psychology”

4|R+5 Rounds For Time:

30 Reverse Lunges

12/9 Cal Bike, 250m Row, or 200m run

10 Toes to Bar

At Home METCON

Metcon (Time)

“Reverse Psychology”

4|R+5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Reverse Burpees or Weighted Sit Ups

Extra

Spend 2 Minutes Rolling/Smashing the following:

Calves

Hamstrings

Glutes

Quads

Lats

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