THUNOV12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Ankle Stretch: 30 Seconds Each Side

Forearms Stretch: 30 Seconds

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)

“Catch Fire”

3 Rounds For Time:

1,000 Meter Row or 50/35 Cal Bike

200 Meter Farmers Carry (50’s/35’s)

40 Reverse Lunges

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

200 Meter Farmers Carry (50’s/35’s)

40 Reverse Lunges

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Forearms

Hamstrings

Quads

Glutes

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