THUJAN14

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

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