THUAUG20

CrossFitAllen – CrossFit

Warm-Up

Line Drills

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

Mobility

Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Movement Prep

30 Second PVC Hollow Hold

10 Scap Pull-ups

30 Second Hollow Hold on Pull-up Bar

1-3 Strict Pull-ups

Conditioning

Metcon (AMRAP – Reps)

“Nicole”

AMRAP 20:

400 Meter Run

Max Pull-ups

or RX+

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups or Single Dumbbell Bent Over Rows or Odd Object Rows

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Calves

Upper Back

Quads

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