THUFEB25

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf Stetch on Post: 30 Seconds Each Side

Turn Back Stretch on Wall: 45 Seconds 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 (Time)

“Snake Eyes”

With A Partner, Alternating MOVEMENTS:

16 Rounds For Time [30 Minute Cap]:

10 Dumbbell Renegade Rows (35’s/25’s|R+50’s/35’s)

30|R+40 Double Unders

500 Meter Bike
*Partners will alternate movements, completing 16 total rounds.

*Workout flows as such…

A: 10 DB Renegade Rows

B: 30 double Unders

A: 500 Meter Bike

—-complete round—–

B: 10 DB Renegade Rows

A: 30 Double Unders

B: 500 Meter Bike

—-complete round—–

*sub 60|R+80 Singles for DUs

()

At Home METCON

Metcon (Time)

8 Rounds [30 Minute Cap]:

10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)

200 Meter Run

30 Double Unders (60 Single Unders)

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back

Lower Back

Lats

Shoulders

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