THUJUL23

CrossFitAllen – CrossFit

Mobility

Roll and Smash 5-7 Minutes:

Quads

Glutes

Lower Back

Upper Back

Warm-Up

2 Rounds

45 Seconds Each

Easy Bike/Row

Active Spiderman + Hamstring Stretch

Single Leg Glute Bridges (Switch Legs Each Round)

Active Samson + Air Squats

then…

Couch Stretch :90 each side

Conditioning

Metcon (Time)

“Central Park”

4|R+5 Rounds:

30 Reverse Lunges

30 AbMat Sit-ups

30/21 Assault Bike/Row

At Home METCON

Metcon (Time)

4|R+5 Rounds:

20 Push-ups

30 AbMat Sit-ups

200 Meter Single Dumbbell Farmers Carry (50/35)

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Lower Back

Upper Back

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