THUAUG13

CrossFitAllen – CrossFit

Warm-Up

2 Minutes on your machine, 1 minute easy, 1 minute moderately fast then…

Coaches Choice for Warmup

Mobility

Chest Stretch on Floor: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side

Movement Prep

Barbell Warmup, then…

Spending 5-7 minutes working past your working weight on Deadlifts to a set of 7

Conditioning

Metcon (Time)

“Wheelie Time”

4|R+5 Rounds:

30 Push-ups

20 Deadlifts (135/95|R+155/105)

10/7 Calorie Assault Bike

1 Minute Rest Between Rounds
*Your score will be the total time, including rest, it take to complete the 5 rounds

*If more than 6 in a class, stagger heats by 2 minutes, allowing time to wipe bikes

At Home METCON

Metcon (Time)

HOME GYM

4|R+5 Rounds:

200 Meter Run

30 Second Side Plank (Each Side)

200 Meter Run

15 Hollow Rocks

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Triceps

Hamstrings

Lower Back

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s