THUJUL30

CrossFitAllen – CrossFit

Warm-Up

5 Rounds of Rowling

1 burpee penalty for every meter over 100m

*sub 300m Bike w/ 1 burpee penalty for every 3 meters over

Mobility

Couch Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 30 Seconds

Movement Prep

With Lighter Kettlebell:

20 Seconds “Hinges” to Wall (No Weight)

20 Seconds Kettlebell Deadlifts

20 Seconds Russian Kettlebell Swings

20 Seconds Overhead Hold with Kettlebell (Wrist Locked)

20 Seconds Full Kettlebell Swings

Conditioning

Metcon (Time)

“Tee Time”

4 Rounds, each Round starts at 6:00 increments

20 Kettlebell Swings (53/35|R+70/53)

25|r+35 AbMat Sit-ups

500/400 Meter Row or 25/18 cal Bike
*Your score will be your slowest round of the 4

*Complete the work, and rest for the remainder of the 6 minutes

At Home METCON

Metcon (Time)

4 Rounds:

20 Single Dumbbell Russian Swings (50/35|R+70/53) Video

25|R+35 Sit-ups

50 Mountain Climbers* Video

*Both Legs Up = 1 Rep

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Upper Back

Glutes

Quads

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