THUJAN21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose on box: 90 Seconds Each Side

Calf/Ankle Stretch on Box: 60 Seconds on Each Side

Childs Pose on Box: 60 Seconds

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 (Time)

“Ketty”

4 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Alternating Box Step Ups (24″/20″)
*Time Cap 24 Minutes

*If Raining, sub 25/18 Cal Bike for Run

At Home METCON

Metcon (Time)

4 Rounds For Time:

400 Meter Run

30 Single Dumbbell Swings (15 Each Side)

30 Step Back Lunges

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Glutes

Quads

Hamstrings

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