TUEAUG11

CrossFitAllen – CrossFit

Warm-Up

Line Drills

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

Mobility

Pigeon Pose: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Conditioning

Metcon (Time)

“Charlie Brown”

On the 15:00 x 2 Rounds:

600 Meter Run

30/24 Calorie Assault Bike

200 Meter Med Ball Run (20/14)

30/24 Calorie Row

R+

On the 15:00 x 2 Rounds:

800 Meter Run

40/30 Calorie Assault Bike

200 Meter Plate Run (45/35)

40/30 Calorie Row
*Record your times for both rounds, as your score will be the slower of the 2

*Stagger heats by 6 Minutes to allow time to sanitize machines between use

At Home METCON

Metcon (Time)

On the 15:00 x 2 Rounds:

800 Meter Run

Directly Into…

3 Rounds:

100′ Walking Lunge

20 Over-and-Back Hops Over Dumbbell

Directly Into…

200 Meter Single Dumbbell Farmers Carry (50/35)
Record your times for both rounds, as your score will be the slower of the 2

Extra

Gymnastic Capacity

On the Minute x 5:

25 Double Unders

Max Strict Handstand Push-ups

Directly Into…

On the Minute x 5:

25 Double Unders

Max Kipping Handstand Push-ups

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