TUEAUG4

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

300 Meters Easy

30 Seconds Each

Active Samson

Hollow Hold

Box Step-ups (Lower Box)

Inchworm to Push-ups

Arch Hold

Lateral Box Step Overs (Lower Box)

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups (Higher Box)

Mobility

Childs Pose on Box: 45 Seconds

Up Dog: 45 Seconds

Pike Stretch: 45 Seconds

Movement Prep

8 Scap Pull-ups

6 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

6 Alternating Step-ups (Workout Weight)

Conditioning

Metcon (Time)

“Goodie Bag”

For Time:

600 Meter Run

35/25 Calorie Assault Bike

30 Toes to Bar

200 Meter Plate Carry Run (35/25)

40 Plate Carry Step-ups (35/25) (24″/20″)

35/25 Calorie Assault Bike

600 Meter Run

or RX+

800 Meter Run

50/35 Cal Assault Bike

40 Toes to Bar

200 Meter Plate Carry (45/35)

40 Plate Carry Box Step Ups (45/35)(24″/20″)

50/35 Cal Assault Bike

800 Meter Run
*Time Cap 30 Minutes

At Home METCON

Metcon (Time)

For Time:

600 Meter Run

30 Over-and-Back Dumbbell Hops

30 Toes to Bar or V-Ups

200 Meter Double Dumbbell Farmers Carry (50’s/35′)

30 Toes to Bar or V-Ups

30 Over-and-Back Dumbbell Hops

600 Meter Run
*Time Cap at 30 Minutes

Extra

(AMRAP 1:30):

12 Bar-Facing Burpees

Max Ring Muscle-ups or Strict Pullups

Rest 1 Minute

(AMRAP 1:30):

9 Bar-Facing Burpees

Max Ring Muscle-ups or Strict Pullups

Rest 1 Minute

(AMRAP 1:30):

6 Bar-Facing Burpees

Max Ring Muscle-ups or Strict Pullups

Rest 2 Minutes

(AMRAP 1:30):

12 Bar-Facing Burpees

Max Bar Muscle-ups or Strict Pullups

Rest 1 Minute

(AMRAP 1:30):

9 Bar-Facing Burpees

Max Bar Muscle-ups or Strict Pullups

Rest 1 Minute

(AMRAP 1:30):

6 Bar-Facing Burpees

Max Bar Muscle-ups or Strict Pullups

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