TUEOCT27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 1 Minute Each Side

Pigeon Stretch: 45 Seconds Each Side

Ankle/Calf Stretch: 30 Each Side

Strength

Back Squat (Heavy Set of 5)

Athletes will have 15 Minutes to work towards a heavy set of 5 back squats

Conditioning

Metcon (Time)

“Finish Line”

For Time:

21-15-9:

Kettlebell Swings (53/35)

Burpees

Directly Into…

800 Meter Run
*We expect this shorter workout to take between 7-12 minutes to complete

*With lower overall volume, we get the most out of this piece by bringing the intensity

At Home METCON

Metcon (Time)

HOME GYM

For Time:

30-20-10:

Single Arm Russian Dumbbell Swings

Burpees

Directly Into…

800 Meter Run

Extra

Midline

3 Giant Sets:

10 Weighted Sit-ups

20 Sit-ups (Unweighted)

:30 Second Hollow Hold

Rest 2 Minutes Between Sets

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