THUDEC10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 45 Seconds Each Side

Lat Stretch on Wall: 45 Seconds Each Side

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 (Calories)

“I Scream, You Scream”

Teams of 2

AMRAP 24:

Partner 1: Max Calorie Assault Bike

Partner 2: 6 Single Arm Devil’s Press (50/35)

Switch Stations Every Minute
The final score is the total calories accumulated by both partners over the 24 minutes of work

At Home METCON

Metcon (Time)

8 Rounds For Time:

10 Single Arm Devil’s Press

100 Meter Farmers Carry

Alternate Arms Every Round (4 Each)

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Chest

Upper Back

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