TUEAPR20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Crew Neck”

21-15-9-6:

Pull-ups

Push Jerks (115/85)

Run 400m

====R+====

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (135/95)

Run 400m

===FITNESS===

21-15-9-6:

Jumping Pull-ups

Push Jerks (75/55)

Run 400m
*24 Minute Cap

*Workout flows as such:

-21 Pullups

-21 Push Jerks

-400m Run

-15 Pullups

-15 Push Jerks

-400m run

……

Cool Down

Calf Stretch on Post: 30 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Extra

Part A – Holds

3 Sets for Quality:

:20-30s Ring Support

:20-30s Deadhang Hold

:20-30s Hip Extension Hold

Part B – Upper Body Strength

Build to a moderate:

5 Kneeling Single DB Strict Presses

At Home METCON

Metcon (Time)

For Time:

27-21-15-9

Double DB Bent Over Row

Double DB Push Jerk

400 meter Run

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