THUJUN11

CrossFitAllen – CrossFit

Mobility

Spending 2 Minutes on the following:

Calves

Glutes

Quads

Lats

Kneeling Split: 45 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Pike Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Warm-Up

30 Seconds Each

Alternating Bird Dogs

Front Plank

Shoulder Taps

Down Dog

Inchworm to Push-ups

Arch Hold

Single Dumbbell Warmup

5 Reps Each Side:

Romanian Deadlifts

Bent Over Rows

Russian Swings

Hang Power Cleans

Strict Press

Conditioning

Metcon (4 Rounds for reps)

“Sleepy Hollow”

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

1. Bike/Row Calories

2. Single Dumbbell Strict Press (Alternate Arms Every Round)

3. Hollow Rocks

4. Push-ups

Complete All 8 Rounds at Each Station Before Advancing
*Keep a running count of your reps over the 4 movements each round

*Your final score for each TABATA is the lowest number of reps over the 8 rounds

*You will enter 4 separate scores

*Choose weight for strict press

At Home METCON

Metcon (1 Rounds for reps)

“Sleepy Hollow”

8 Rounds:

:20 Seconds Single Arm Strict Press (Left)

:10 Seconds Rest

:20 Seconds Hollow Rocks

:10 Seconds Rest

:20 Seconds Single Arm Strict Press (Right)

:10 Seconds Rest

:20 Seconds Walkout Push-ups

:10 Seconds Rest
*We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off]

*Keep a running count of your reps over the 4 movements each round

*Your final score is the lowest number of reps over the 8 rounds

Extra

June Challenge with a friend