THUOCT29

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 (3 Rounds for reps)

“Time After Time”

AMRAP 5:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats
*Score Each Round Separately by Total Reps

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Chest

Quads

Glutes

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