THUJUL9

CrossFitAllen – CrossFit

Mobility

Spending 5-7 Minutes Rolling/Smashing:

Calf

Glutes

Hips

Lats

Quads

Warm-Up

Line Drills

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

Mobility

Pigeon stretch: 1 Minute Each side

Samson stretch: 1 Minute Each Side

Calf/Ankle Stretch: 45 Seconds Each

Childs Pose: 1 Minute

Conditioning

Metcon (Time)

With A Partner, one working at a time, Each complete the following for time:

200m Run

400m Run

600m Run

800m Run

600m Run

400m Run

200m Run

or R+

200m Run

400m Run

600m Run

800m Run

1000m Run

800m Run

600m Run

400m Run

200m Run
*If unable to Run, sub Bike (3x distance) or Row (1.25x distance)

*scale distances so that you can complete the rounds accordingly

200m under 1:15

400m under 2:30

600m under 3:45

800m under 5:00

At Home METCON

Metcon (Time)

With A Partner, one working at a time, Each complete the following for time:

200m Run

400m Run

600m Run

800m Run

600m Run

400m Run

200m Run

If unable to find a partner, rest to work ratio is 1:1
*scale distances so that you can complete the rounds accordingly

200m under 1:15

400m under 2:30

600m under 3:45

800m under 5:00

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Upper Back

Lower Back

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