THUMAY6

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)

“Midline Mashup”

For time:

600m Run

42 Ab Mat Sit Ups

21 KB Swings (53/35)

400m Run

30 Ab Mat Sit Ups

15 KB Swings

200m Run

18 Ab Mat Sit Ups

9 KB Swings

====R+====

800m Run

42 Ab Mat Sit Ups

21 KB Swings (70/53)

3 Rope Climbs

400m Run

30 Ab Mat Sit Ups

15 KB Swings

2 Rope Climbs

200m Run

18 Ab Mat Sit Ups

9 KB Swings

1 Rope Climb

====Fitness====

400m Run

30 Ab Mat Sit Ups

15 KB Swings (athletes choice)

300m Run

24 Ab Mat Sit ups

12 KB Swings

200m Run

18 Ab Mat Sit Ups

9 KB Swings
20 Minute Cap

Cool Down

KB Assisted Straddle Stretch: :45

Table Top Stretch: 1 Minute

1:00 Figure 4 – Each Side

Extra

Spend 5-7 Minutes Rolling/Smashing:

Glutei

Hamstrings

Calves

Lats

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

10 Double DB Reverse Lunges

100m Farmers Carry

200m Run

:30 L-Sit (accumulate)

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