THUDEC31

CrossFitAllen – CrossFit

Warm-Up

Rowling

Play as an AMRAP 6

Goal is To Land Exactly On 100 Meters

Every Meter Under or Over = 1 Burpee + 1 Air Squat

Example: 99 or 101 Meters = 1 Burpee + 1 Air Squat

Reset the Monitor Each Round

Conditioning

Metcon (AMRAP – Rounds and Reps)

“On To The Next One”

With a Partner, split reps evenly

AMRAP 20:

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

40/30 Calorie Row

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Single Dumbbell Russian Swings

20 Single Dumbbell Goblet Squats

20 Shuttle Runs [10 Meters]

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Upper Back

Hamstrings

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