TUEDEC1

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Forearms Stretch: 30 Seconds

Front Rack Stretch: 45 Seconds

Pigeon Pose on Box: 1 Minute (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Primer

2 Rounds for Quality:

12 Bird Dogs (each side)

12 Wall Ball SLRDL Each Side

12 Banded Pull Aparts

12 Banded Air squats (band around knees)

Conditioning

Conditioning

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Metcon (AMRAP – Rounds and Reps)

“Jumper Cables”

AMRAP 18:

15/12 Calorie Assault Bike

12 Power Cleans (135/95)

9 Box Jump Overs (24″/20″)

=====R+=====

15/12 Calorie Assault Bike

12 Power Cleans (155/105)

9 Box Jump Overs (30″/24″)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Shuttle Runs (10 Meters)

12 Double Dumbbell Power Cleans

9 Double Dumbbell Push Press

Extra

Gymnastic Conditioning

For Time:

27-21-15-9:

Kettlebell Swings (70/53)

After Each Round:

50′ Handstand Walk

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