TUEJUN16

CrossFitAllen – CrossFit

Mobility

Spend 5-7 minutes rolling/smashing calves, glutes, quads, lats

Warm-Up

Running Line Drills

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

then…

Dumbbell Assisted Straddle Stretch: 1 Minute

Warrior Squats with Dumbbell: 1 Minute

https://www.youtube.com/watch?v=wkgnuD0D_tQ&feature=youtu.be

Conditioning

Metcon (Time)

“Pay Dirt”

8|R+10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (35’s|25’s|R+50’s/35’s)
Double Dumbell Burpee

https://youtu.be/2tnx8FGClls

At Home METCON

Metcon (Time)

“Pay Dirt”

8|R+10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (35’s\25’s|R+50’s/35’s)

Extra

Handstand Walk Practice

5 Rounds Not For Score:

2 Minute Recovery Bike

2 Minute Handstand Walk Practice/HS Hold Practice

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