TUEJUN23

CrossFitAllen – CrossFit

Warm-Up

Running Line Drills

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

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Hot Route”

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)
*Your score will be Rounds plus Reps after the 1 mile Run

*Sub 75 Singles per Round

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Hot Route”

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

Extra

Row Conditioning

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

Rest 30 Seconds

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