TUEDEC29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose on Box: 2 Minutes Each Side

Calf Stretch on Post: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Homeward Bound”

AMRAP 20:

15 Burpee Box Jumps (24″/20″)

30/24 Calorie Row or 24/18 Cal Bike

60 Double Unders

*sub 120 Singles

====R+====

AMRAP 20:

10 Dumbbell Burpee Box Step-ups (24″/20″)

40/30 Calorie Row

80 Double Unders

*sub 160 Singles

Dumbbells: (50’s/35’s)

Cash Out

TABATA of Flutter Kicks

directly into…

50 Ab Mat Sit Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Burpees

400 Meter Run

80 Double Unders

Extra

Handstand Push-ups

2 Rounds Not For Time:

30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)

50% Strict Handstand Push-ups

70% Kipping Handstand Push-ups

Rest 1-2 Minutes Between Rounds

Percentages Based on Max Set of Strict Handstand Push-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s