THUOCT8

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Pec Stretch on Wall: 30 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Skill

Spending 8-10 Minutes working on a skill of your choice:

-Pullups

-Rope Climbs

-HS Hold

-HS Walk

-Get Upside Down

-Pistols

-Toes 2 Bar

-Double unders

……

Conditioning

Metcon (AMRAP – Rounds)

“Mix n Match”

EMOM 20:

Min 1: 10/7|R+12/9 Cal Bike

Min 2: 15 Ring Rows|R+ 2 Rope Climbs

Min 3: 15 HR Push-Ups|R+ 10 HSPUs

Min 4: 20 Ab Mat Sit Ups|R+ 20″ HS Walk
*Your Score will be how many rounds you complete at the prescribed rep count per minute

*If you complete all 20 rounds at the prescribed rep count your score would be “20 Rounds”

*If you fail to complete all the reps in only one round, your score would be “19 rounds”

*Mix and match Rx and R+ to suit your needs

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Strict Pull-ups

20 Hand Release Push-ups

30 AbMat Sit-ups

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Forearms

Glutes

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