CrossFitAllen – CrossFit
Warm-Up
General warmup and then…
Couch Stretch: 60 Seconds Each Side
Pec Stretch on Wall: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (AMRAP – Rounds)
“Wunderful”
EMOM 18 (6 Rounds)
Minute 1: 40 Double Unders
Minute 2: 20 Ab Mat Sit Ups
Minute 3: 15 Hand Release Push Ups
=====R+=====
Minute 1: 50 Double Unders
Minute 2: 25 Ab Mat Sit Ups
Minute 3: 10 Hand Stand Push Ups
*Your Score Will be the total number of minutes you complete at the prescribed reps
*The highest score you could accumulate is 18
At Home METCON
Same as In Class METCON
Extra
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Chest
Triceps
Quads
