THUMAR4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle/Calf Stretch: 30 Seconds Each Side

Kettlebell Assisted Straddle Stretch: 1 Minute

Couch Stretch: 2 Minutes 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 (Calories)

“JackPot”

With a Partner, Staggered by 2 Minutes

5 Rounds for Calories (EMOM 20)

Minute 1: 20 Russian KBS (53/35|R+70/53)

Minute 2: 20 Ab Mat Sit Ups

Minute 3: Max Calories on Bike

Minute 4: Rest
*Your score today will be the total calories on the bike over the 5 rounds. Keep the machine on and DO NOT reset.

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 AbMat Sit-ups

400 Meter Run

30 Russian Kettlebell Swings

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back

Lower Back

Hip Flexors

Hamstrings

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