THUAUG6

CrossFitAllen – CrossFit

Warm-Up

Spend 5-7 Minutes Rolling:

Calf, Hamstrings, Glutes, Lats, Quads

then…

30 Seconds Each

Single Unders

Active Spidermans

Single Unders or Double under

Lateral Squats

Double Unders

Mountain Climbers

Mobility

Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

Calf/Ankle Stretch: 45 Seconds Each Side

Conditioning

Metcon (3 Rounds for reps)

“Repeat After Me”

AMRAP 5:

21 Double Unders

9 Burpees

Directly Into…

AMRAP 5:

Max Meter Row

Directly Into…

AMRAP 5:

21 Double Unders

9 Burpees
*Sub 30 Single Unders

*Each portion is scored separately, for a total of 3 separate scores, then Wodify will add them together

*If more than 6 athletes, stagger heats by 6 minutes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

21 Double Unders

9 Burpees
Sub 30 Single Unders

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Upper Back

Quads

Lats

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