TUEAUG25

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Bike

Active Spidermans

Russian Baby Makers

Shoulder Taps

Moderate Bike

Mountain Climbers

Straight Leg Sit-ups

Arch Hold

Faster Bike

Frog Hops

Inchworm to Push-ups

Hollow Hold

Mobility

Pike Stretch: 40 Seconds

Up Dog: 40 Seconds

Child’s Pose: 40 Seconds

Conditioning

Metcon (3 Rounds for reps)

“4EVER”

AMRAP 4:

21/15 Calorie Assault Bike

21 Burpees

21 Pull-ups

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Burpees

15 Toes to Bar

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Assault Bike

9 Burpees

9 Pull-ups

==================

or RX+

==================

AMRAP 4:

27/21 Calorie Assault Bike

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Assault Bike

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Burpees

15 Pull-ups
*Your score for each AMRAP 4 is total reps completed…you will enter 3 separate scores

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 4:

27 Jumping Lunges

27 Burpees

27 Push Ups

Rest 4 Minutes

AMRAP 4:

21 Jumping Lunges

21 Burpees

21 Push Ups

Rest 4 Minutes

AMRAP 4:

15 Jumping Lunges

15 Burpees

15 Push Ups

Extra

Not For Time:

30 GHD Sit-ups

40 AbMat Sit-ups

50 Hollow Rocks

40 AbMat Sit-ups

30 GHD Sit-ups

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