TUENOV10

CrossFitAllen – CrossFit

Warm-Up

Line Drills and then…

Kneeling Hamstring Stretch: 40 Seconds Each Side

Calf Stretch on Post: 40 Seconds Each Side

Conditioning

Metcon (Time)

“Wave Runner”

On the 5:00 x 5|R+ 6 Rounds

500/400 Meter Assault Bike

350/300 Meter Row

200 Meter Run
*Complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

*These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

*Record your times for each round, as your final score is the slowest of the 5 or 6 efforts

*If you’re short on any machine, stagger heats by 2:30

At Home METCON

Metcon (Time)

On the 5:00 x 5 Rounds:

800 Meter Run
*Your slowest round is your score for the day

Cash Out

TABATA (8 rounds of 20:10)

Flutter Kicks

directly into …

50 Ab Mat Sit Ups

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