THUFEB11

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)

“Absolute Value”

2 Rounds:

Partner 1: 1 Minute Bike Calories

Partner 2: 1 Minute Bike Calories

Partner 1: 2 Minute Bike Calories

Partner 2: 2 Minute Bike Calories

Partner 1: 3 Minute Bike Calories

Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)

During 2 Minute Break: 15 Kettlebell Swings (53/35)

During 3 Minute Break: 21 Kettlebell Swings (53/35)
*The score at the end of the workout is total calories accumulated as a team

*Before athletes can get back on the bike, they must complete the prescribed number of kettlebell swings

At Home METCON

Metcon (Time)

3 Rounds For Time:

200 Meter Run

10 Single Dumbbell Russian Swings (5 Each)

400 Meter Run

20 Single Dumbbell Russian Swings (10 Each)

600 Meter Run

30 Single Dumbbell Russian Swings (15 Each)

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lower Back

Upper Back

Quads

Glutes

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