TUESEP15

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Banded Hamstring Stretch: 1 Minute Each Side

Banded Pass Throughs: 45 Seconds

Calf/Ankle Stretch: 45 Seconds Each Side

Movement Prep

Movement Prep

DOUBLE UNDERS

Spending 3-5 Minutes on Skill Work

TOES TO BAR

Floor Progression https://www.youtube.com/watch?v=rotSTW81Hno&feature=youtu.be

3-5 Strict Toes to Bar (High As Possible Without Swinging)

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Conditioning

Metcon (Time)

“Do Less”

For Time:

3,000 Meter Assault Bike

2,000 Meter Row

100|R+200 Double Unders

50 Toes to Bar

-Sub 150 Singles
*If you have 75+ double unders unbroken when fresh, complete this station as written

*If you’re not there yet, reduce the reps or see how many you can complete in 3 minutes

*If you have 20+ unbroken toes to bar when fresh, complete this station as written

*If you’re not there yet, reduce reps or choose a variation

*This is ideally a number or variation that can be completed in less than 5 minutes

At Home METCON

Metcon (Time)

HOME GYM

50-40-30-20-10:

Double Unders

Sit-ups

Extra

Midline

21-18-15-12-9:

Kettlebell Swings (70/50)

GHD Sit-ups

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