TUEOCT20

CrossFitAllen – CrossFit

REMINDER

Please remember to log your workout upon completion of your class.

1. We want to track your progress

2. It ensures that you don’t get charged a late cancel or no-show fee

Modify-Menu-Add Results-Then enter your score or click “Do Not Record”

When you attend yoga, you reserve your spot then you must sign in when you get there or upon completion of class

Warm-Up

General Warmup and then…

Pigeon Pose + Lat Reach: 1 Minute Each Side

Wrist Stretch: 30 Seconds each direction

Box Shoulder Stretch: 45 Seconds

Primer

2 Rounds for Quality:

10 Banded Monster Walk Steps (each direction)

20 Banded Pull Aparts

10 Pausing Glute Bridges

10 Dead Bug Angels

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 40/30 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Pull-Ups

9 Sumo Deadlift High Pulls (95/65)

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R+

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Buy-In: 50/35 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50’s/35’s)
*Today’s AMRAP workout begins with a buy-in of Assault Bike calories that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (bike doesn’t count towards score)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Strict Pull-ups/Bent Over Rows

20 Double Dumbbell Power Cleans

40 Jumping Lunges

Extra

Endurance

For Time (Partitioned as Desired):

3K Row

50 GHD Sit-ups

10 Rope Climbs (15′)

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