TUEJAN19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 1 Minute Each Side

Calf Stretch On Post: 30 Seconds Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Double-Edged”

TEAMS OF 2

AMRAP 20:

500 Meter Assault Bike

30 Double Unders

10 Burpees

Switch After Full Rounds
*Sub 60 Singles

*Each 100 Meters on the bike = 1 Rep

Cash Out

3 Sets:

:30 Banded Pull-Aparts

:30 Side Plank (Each Side)

:30 Banded Front Plank https://www.youtube.com/watch?v=22rySeiu32s&feature=youtu.be

At Home METCON

Metcon (Time)

7 Rounds For Time:

30 Double Unders

20 Shuttle Runs [10 Meters]

10 Burpees
*Sub 60 Single Unders

Extra

Gymnastics Conditioning

Not For Time:

25 Strict Handstand Push-ups

25 Kipping Handstand Push-ups

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