TUEMAR30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

3 Way Banded Shoulder Stretch

Calf/ankle stretch

Strength

Weighted Pull-ups (Every 2 Minutes for 6 Rounds – 5 Weighted Pullups)

Conditioning

Metcon (Calories)

“Don’t Stop Me Now”

AMRAP 15:

Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

*sub 75 Singles

At Home METCON

Metcon (AMRAP – Reps)

HOME GYM

On the 3:00 x 8 Sets:

50 Double Unders

12 Burpees

Max Shuttle Runs [10 Meters]
Add up total shuttle runs for your score

Extra

Body Armor

3×8 Dumbbell Bulgarian Split Squats (Each Leg)

3×10 Strict Toes to Bar

3×100′ Single Kettlebell Farmers Carry (Each Side)

Rest as Needed Between Sets

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