TUEJUN9

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Mobility

Couch Stretch: 45 Seconds Each Side

Child’s Pose: 45 Seconds

Primer

2 Rounds for Quality:

20 Alternating Bird Dogs

10 Dead Bug Angels

20 Glute Bridges

10 Scap Pulllups

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Quarter Zip”

AMRAP 25:

400 Meter Run

then…

3 Rounds

4 Strict Pull-ups

8 Kettlebell Swings (50/35|R+70/53)

12 Kettlebell Reverse Lunges (50/35|R+70/53)
*After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run

*For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12

*Record total rounds and reps completed at the end of 25 minutes

*Only count fully completed 400 meter runs towards your score

*If you finished the full run, record 400 reps

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Quarter Zip”

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches (50/35)

12 Jumping Lunges

Extra

3 Giant Sets:

21 Rower Pike-ups/V-Ups

15 GHD Sit-ups/30 Sit Ups

9 Strict Toes to Bar/Straight leg raises

Rest 2 Minutes Between Sets

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