TUEMAR16

CrossFitAllen – CrossFit

REMINDER

OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!

Regular class schedule until Friday, then the schedule will be as follows:

Friday

5:00 AM

12:00 PM

Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.

Warm-Up

General Warmup and then…

Calf/Ankle Stretch

Couch Stretch

Turn Back Stretch on Wall

Body Armor

THIS CAN BE DONE BEFORE OR AFTER THE METCON, DEPENDING ON WHAT HEAT YOU ARE IN

3 Rounds, not for time:

1 Minute Plank

30 Banded Pull-Aparts

15 Banded Tricep Push Downs

Rest as Needed Between Sets

Conditioning

Metcon (Calories)

“Boop”

AMRAP 14:

Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press (95/65)

7 Front Squats (95/65)
*The score over the 14 minutes of work today is total calories on the rower

*Every two minutes, our progress on the machine will be interrupted by 21 reps on the barbell and pull-up bar

*You’ll begin the workout at the [0:00] on the 7-7-7 and return every 2 minutes [2-4-6-8-10-12]

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

21 AbMat Sit-ups

15 Shuttle Runs [10 Meters]

9 Double Dumbbell Thrusters

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