THUNOV5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 1 Minute

Chest Stretch on Wall: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

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)

“Aftertaste”

10-9-8-7-6-5-4-3-2-1:

Strict Presses (75/55|R+95/65)

After Each Set:

400 Meter Assault Bike or 200M Row

15 AbMat Sit-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Weighted Sit-ups

12 Single Arm Dumbbell Strict Press (6 Each Side)

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Upper Back

Hamstrings

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