THUJUN18

CrossFitAllen – CrossFit

Mobility

Spending 5-7 Minutes Rolling/Smashing Lats, Chest, Hip Capsule

Warm-Up

30 Seconds Each

Active Spidermans

Alternating Bird Dogs

Active Samson

Shoulder Taps

Down Dog

Front Plank

Single Dumbbell Warmup (Light Weight)

20 Seconds Each

Farmers Carry Lunges (Right)

Strict Press (Right)

Farmers Carry Lunges (Left)

Strict Press (Left)

Overhead Hold (Right)

Push Press (Right)

Overhead Hold (Left)

Push Press (Left)

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Conditioning

Metcon (Time)

“Cash Back”

40-30-20-30-40:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang
*After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat

At Home METCON

Metcon (Time)

“Cash Back”

40-30-20-30-40:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang

Extra

Find a friend and earn a point for the June Challenge!

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