TUEAPR6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch

Pigeon Stretch

Front Rack Stretch

Conditioning

Metcon (Time)

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (14/10)

12 Clean and Jerks (95/65)

====R+====

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (20/14)

12 Clean and Jerks (135/95)

Cash Out

Lil’ Upper Body Pump Finisher – NOT For Time:

20-15-10

Empty Barbell Rows

Empty Barbell Curls

Push-Ups

Cool Down

:30 Samson Stretch (each side)

:30 Static Quad Stretch (each side)

:30 Static Hamstring Stretch (each side)

:30 Banded Lat Stretch (each side) – suspended from Pull-Up bar

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Sit-Ups

30 Lunges (in-place)

30 Push-Ups

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