THUNOV19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Reverse Table Stretch: 1 Minute

Barbell Thoracic Opener: 90 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)

“Miracle-Gro”

Teams of 3, Conga Line Style

5 Rounds For Time:

200 Meter Run

15/12 Calorie Assault Bike

9 Strict Presses (95/65)
*Athlete A will start on the 200m Run. When A gets back, B will start on the 200m Run and A will move to 15/12 Calories on the Bike. When B gets back from the Run, C will wtart on the run, B will move to the bike, and A will move to 9 Strict Press.

*Athletes can not start the next station until the other two athletes complete their station

At Home METCON

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 Single Dumbbell Strict Press (10 Reps Each)

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back

Calves

Lats

Quads

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