TUEJUN2

CrossFitAllen – CrossFit

Warm-Up

1 Round

1 Minute Active Spidermans

1 Minute Glute Bridges

2 Rounds

30 Seconds Lateral Squats

30 Seconds Single Leg Glute Bridges (Each Side)

1 Round

200 Meter Run

1 Minute Glute Bridge Walkouts

Mobility

Barbell Ankle Stretch: 30 Seconds [Each Side]

Lateral Squat Hold: 30 Seconds [Each Side]

Barbell Squat Hold: 30 Seconds

Conditioning

Metcon (Time)

“Space Cadet”

21-18-15-12-9-6-3:

Front Squats (75/55|R+95/65)

200 Meter Run
*After completing the full set of squats, you’ll run 200 meters before starting the next round

*We intended time range for this workout is between 10-18 minutes

At Home METCON

Metcon (Time)

21-18-15-12-9-6-3:

Double Dumbbell Squats

200 Meter Run

Extra

OPTION 1: BODY ARMOR

50 V-Ups Video

1:30 Hollow Hold Video

50 V-Ups Video

OPTION 2: STRICT HANDSTAND PUSH-UPS

1 Set for Max Reps

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