THUAPR29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (Time)

For Time:

21-15-9

Dumbbell Z Press (35s/25s)

Weighted Ab MatSit Ups (Single 35/25)

Dumbbell Deficit Push Ups

straight into…

400 Meter Farmers Carry with workout dumbbells

====R+====

21-15-9

Handstand Push Ups

Weighted Ab Mat Sit Ups (Single 50/35)

Ring Push Ups

Straight into…

400 Meter Farmers Carry with 50s/35s

====Fitness====

21-15-9

Dumbbell Z Press (Athletes choice)

Ab Mat Sit Ups

Dumbell Deficit knee Pushups

Straight into 300 Meter farmers carry with workout dumbbells
Your score today will be the total time it takes to complete the 21-15-9 and the farmer’s carry

Cool Down

Table Top Stretch: 45 Seconds

Pec Stretch On Wall: 40 Seconds Each Side

Extra

Stretch and Roll:

Glutes

Hamstrings

Calves

Lats

Chest

At Home METCON

Metcon (Time)

For Time:

21-15-9-6

Seated Double Dumbbell Press (35/25)

Bodyweight Dips (Off an Object/Chair)

Deficit Push Up (on DB’s)

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