CrossFitAllen – CrossFit
Mobility
Spending 2 Minutes on the following:
Calves
Glutes
Quads
Lats
then…
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
