THUJUN4

CrossFitAllen – CrossFit

Warm-Up

2 minutes on a machine, then…

1 Round

30 Seconds Active Samson

1 Minute Alternating Bird Dogs

30 Seconds Active Spidermans

1 Minute Shoudler Taps

30 Seconds Down Dog

1 Minute Front Plank to Push-up Plank

30 Seconds Up Dog

1 Minute Side Plank (30 Second Each Side)

Mobility

Couch Stretch 1 min e/s

Wrist Stretch 1 min

Straddle Stretch 1 min e/s

Conditioning

Metcon (AMRAP – Rounds)

EMOM 20: (5 Rounds)

Min 1: Row 12/9 Cal or Bike 10/7 Cal

Min 2: 20 Ab Mat Sit Ups

Min 3: Row 12/9 Cal or Bike 10/7 Cal

Min 4: 15 Slam Balls (20/14)
Score will be how many rounds you complete at Rx Standards

At Home METCON

Metcon (Time)

5 Rounds:

100′ Walking Lunge

200 Meter Single Arm Farmers Carry

30 AbMat Sit-ups

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Chest

Triceps

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