TUEDEC8

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Primer

2 Rounds for Quality:

15 Banded Monster Walks (each direction)

15 Banded Overhead Pull-Aparts

15 Banded Good Mornings

15 Dead Bug Angels

Conditioning

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Pull-ups

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Burpees

15 Toes to Bar

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Burpees

9 Pull-ups

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AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

At Home METCON

Metcon (3 Rounds for reps)

3 Rounds for Reps:

AMRAP 4:

400 Meter Run

Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes
Record your burpee pullups or burpess for each separate AMRAP

Extra

Strict Handstand Push-up Conditioning

For Time:

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets