THUJAN7

CrossFitAllen – CrossFit

Warm-Up

Spend 3-5 Minutes Rolling Quads, Glutes, and Lats

General Warmup and then…

Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

Conditioning

Metcon (Time)

“Handle With Care”

On the 5:00 x 5 Rounds:

1,000/800 Meter Bike

15 Hand Release Push-ups

12 Kettlebell Swings (50/35)

====R+====

1,000/800 Meter Bike

10 Hand Stand Push-Ups

12 Kettlebell Swings (70/53)
*Your score is the slowest of the 5 rounds

*A new round begins every 5 minutes [0-5-10-15-20]

*These rounds should take 4 minutes or less to complete, giving you at least 1 minute of rest

Cash Out

TABATA Low Plank

Directly into…

50 Ab Mat Sit Ups

At Home METCON

Metcon (Time)

On the 5:00 x 5 Rounds:

400 Meter Run

21 Hand Release Push-ups

12 Dumbbell Hang Power Snatches (6 Each Arm)
*Your scores today will be your slowest round

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Chest

Glutes

Lower Back

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