THUOCT22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

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 (Time)

“SPIN MOVE”

For Time:

600 Meter Run

3 Rounds:

40 Double Unders

20 AbMat Sit-ups

10 Push-ups

600 Meter Run

3 Rounds:

40 Double Unders

20 AbMat Sit-ups

10 Push-ups

600 Meter Run

=====

R+

=====

For Time:

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run
*Sub 60 Singles

At Home METCON

Metcon (Time)

5 Rounds For Time:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups
Sub 75 Singles

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Calves

Quads

Glutes

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