THUJUN25

CrossFitAllen – CrossFit

Warm-Up

Spending 5-7 Minutes Rolling/Smashing

then…

2 Rounds

30 Seconds Straight Leg Sit-ups

30 Seconds Active Samson

30 Seconds Arch-ups

30 Seconds Active Spidermans

2 Rounds

30 Seconds Flutter Kicks

30 Seconds Step Back Lunges

Mobility

Pike Stretch: 45 Seconds

Up Dog: 45 Seconds

Down Dog: 45 Seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Onside Kick”

AMRAP 16:

5 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

10 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

15 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

24/20 inch box

50’s/35’s for Farmers Walk

R+ Sub 30ft HS Walk for Farmers Carry



[Add 5 Ab Mat Sit Ups Each Round]
*Your score at the end of the 16 minutes is total rounds + reps

*100m Farmers Carry is worth 2 reps

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Onside Kick”

AMRAP 16:

5 AB Mat Sit-Ups, 20 Lunges, 50′ Bear Crawl

10 Ab Mat Sit-ups Toes to Bar, 20 Lunges, 50′ Bear Crawl

15 Ab Mat Sit ups, 20 Lunges, 50′ Bear Crawl



[Add 5 Ab Mat Sit Ups Each Round]

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Glutes

Lower Back

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