SATFEB13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (4 Rounds for reps)

“Tri Sprint Intervals V1”

4 Rounds:

AMRAP 4:

30/20 Calorie Row

21/15 Calorie Bike

Max Burpees in Remaining Time

Rest 4 Minutes Between Rounds
*Your Score is your burpees for each round

At Home METCON

Metcon (Time)

3 Rounds For Time:

1 Mile Run

Rest 3 Minutes Between Sets

Extra

Pick 1 Of The Following

Strict Pull-ups (10-9-8-7-6-5-4-3-2-1)

Regular or Deficit Strict Handstand Push-ups (10-8-6-4-2)

Ring or Bar Muscle-ups (10-8-6-4-2)

Handstand Walk (6 x 50 Feet)

Back/Front/Overhead Squat (10-8-6-4-2)

Rope Climbs (5-4-3-2-1)

Rest as Needed Between All Sets

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