THUFEB18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Twisted Cross: 45 Each Side

Dead Hang on Bar: 45 Seconds

Couch Stretch: 1:00 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)

EMOM 20

Minute 1: 15 Russian KBS (53/35|R+70/53)

Minute 2: 30|R+40 Double Unders

Minute 3: 15 Hand Release Push Ups|R+ 10 HSPU

Minute 4: 20 Step Back Lunges|R+ 2 Rope Climbs
*Your score is the number of minutes you complete at the Rx|Rx+|Scaled number of reps

*If you finish all the rounds and reps at Rx, your score would be 20.

At Home METCON

Metcon (Time)

For Time:

100 Step Back Lunges

50 Hand Release Push-ups

30 Double Dumbbell Deadlifts

50 Hand Release Push-ups

100 Step Back Lunges

At Home METCON

Metcon (Time)

At Home no Equipment Workout

For Time:

100 Step Back Lunges

50 Hand Release Push-ups

30 Odd Object Deadlifts

50 Hand Release Push-ups

100 Step Back Lunges

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Lower Back

Upper Back

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