FRIDEC11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Then…

Calf/Ankle Stretch: 30 Seconds E/S

Wrist Stretch: 30 Seconds

Childs Pose: 45 Seconds

Conditioning

Metcon (Time)

“Tread Water”

For Time:

1,600/1,200 Meter Row

100 Double Unders

8 Rounds of “Cindy”

*sub 200 singles

=====R+====

2,000/1,600 Meter Row

150 Double Unders

10 Rounds of “Cindy”

*sub 300 singles

1 Round of “Cindy”:

5 Pull-Ups

10 Push-ups

15 Air Squats

At Home METCON

Metcon (Time)

For Time:

1 Mile Run

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Extra

Gymnastics Stamina

For Time:

9-6-3-6-9:

Burpee Box Jump Overs (30″”/24″”)

Bar Muscle-ups

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