THUSEP10

CrossFitAllen – CrossFit

Warm-Up

3 Rounds

30 Seconds Bike (Increasing Intensity)

30 Seconds Down Dog

30 Seconds Single Unders

30 Seconds Alternating Reverse Lunges

Mobility

Drop Ankle Stretch: 30 Seconds Each Side

Pigeon Pose on Box: 45 Seconds Each Side

Movement Prep

JUMP ROPE

20 Seconds Single Arm Spins (Each Side)

20 Seconds Single Unders

20 Seconds Double Under Practice

KBS

With Lighter Kettlebell:

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

BOX STEP OVERS

With Lighter Kettlebelll:

6 Box Step-Overs (Workout Height Box)

Conditioning

Metcon (Time)

3 Rounds For Time [30 Minute Cap]:

1,600 Meter Assault Bike

60|R+80 Double Unders

300|R+400 Meter Run

20 Russian Kettlebell Swings (53/35|R+70/53)

10 Kettlebell Box Step Overs (24″/20″)

*sub 90 Singles
*stagger heats by 4 minutes if short on bikes

At Home METCON

Metcon (Time)

3 Rounds For Time:

80 Double Unders

400 Meter Run

20 Single Dumbbell Russian Swings

100′ Single Dumbbell Walking Lunge
*sub 120 Singles

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Lower Back

Glutes

Forearms

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