THUJAN28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

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 (Calories)

“Counting Calories”

AMRAP 16:

[PARTNER 1]

Max Calorie Bike

[PARTNER 2]

2 Rounds:

20 AbMat Sit-ups

10 Push-ups

Switch Stations After 2 Rounds of Sit-ups + Push-ups

Score is Total Calorie on the Bike

Note your total round in the “notes” if you want

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

20 Shuttle Runs [10 Meters]

40 AbMat Sit-ups

20 Push-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Quads

Lats

Upper Back

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