TUESEP8

CrossFitAllen – CrossFit

Warm-Up

Jog 300m then…

Line Drills

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

Mobility

Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Conditioning

Metcon (Time)

“The Ocho”

On the 4:00 x 8 Rounds:

20/15 Calorie Row

200 Meter Run
*Your final score will be the slowest of the 8 rounds

*Rounds are designed to take around 2:00-2:15 minutes, giving us a rough 1:1 work to rest ratio

*We will run 2 heats, starting at 2:00 intervals, allowing time for cleaning the rower between each use

*If total work time exceeds 3 minutes, scale the row first

At Home METCON

Metcon (Time)

On the 4:00 x 8 Rounds:

40 Double Unders (60 Singles)

200 Meter Run
*score will be slowest of the 8 rounds

Extra

Midline A

3 Giant Sets:

50 Meter Double Dumbbell Farmers Carry

25 Meter Single Arm Overhead Carry (Left)

25 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

Midline B

1 Round:

40 Weighted AbMat Sit-ups

40 V-Ups

40 AbMat Sit-ups

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