THUJUL2

CrossFitAllen – CrossFit

Warm-Up

1 Minute Each

Easy Bike

Active Samson

Push-up to Down Dog

45 Seconds Each

Moderate Bike

Step Back Lunges

Active Spidermans

30 Seconds Each

Faster Bike

Box Step-Ups (Low Box)

Lateral Box Step-Overs (Low Box)

Mobility

Pigeon Pose on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Ankle Stretch on Box: 45 Seconds Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Southpaw”

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Box Step-ups (24″”/20″”)

3 Calorie Bike or Row

6 Kettlebell Swings (53/35)

6 Box Step-ups (24″”/20″”)

6 Calorie Bike or Row

9 Kettlebell Swings (53/35)

9 Box Step-ups (24″”/20″”)

9 Calorie Bike or Row



Add [3] Reps Per Round

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Single Dumbbell Floor Presses (Each Side)

20 Single Dumbbell Russian Swings

30 Second Hollow Hold

Dumbbell: 50/35

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Glutes

Lower Back

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