THUMAY13

CrossFitAllen – CrossFit

Warm-Up

Line Drills

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)

“Don’t Drop the Soap”

With a Partner For Time:

Partner A: 200 Meter Run

while…

Partner B: 100 Meter Suitcase Carry (53#/35# KB)

then…

Partner B: 200 Meter Run

while…

Partner A: 100 Meter Suitcase Carry

(53#/35# KB)

———————

A: 400 Meter Run

while…

B: 200 Meter Suitcase Carry

then…

B: 400 Meter Run

while…

A: 200 Meter Suitcase Carry

———————

A: 800 Meter Run

while…

B: 400 Meter Suitcase Carry

then…

B: 800 Meter Run

while…

A: 400 Meter Suitcase Carry

====Fitness====

Partner A: 200 Meter Run

while…

Partner B: 100 Meter Suitcase Carry (35#/25# KB)

then…

Partner B: 200 Meter Run

while…

Partner A: 100 Meter Suitcase Carry

(35#/25# KB)

———————

A: 400 Meter Run

while…

B: 200 Meter Suitcase Carry

then…

B: 400 Meter Run

while…

A: 200 Meter Suitcase Carry

———————

A: 600 Meter Run

while…

B: 300 Meter Suitcase Carry

then…

B: 600 Meter Run

while…

A: 300 Meter Suitcase Carry
*Each time your Kettlebell touches the ground, you will do 5 American Kettlebell Swings

*Time Cap 20 Minutes

Cool Down

Static Hamstring Stretch: 1:00 each side

Pike Stretch: 40 Seconds

Figure 4 Stretch (:30 each side)

Extra

EMOM 10 Alternating (5 Rounds):

ODD MINUTES – :30 Barbell Front Rack Hold (Build in Load)

EVEN MINUTES – :30 Hip Extension Hold

At Home METCON

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

1 Mile Run

60 Air Squats

200m Double-Dumbbell Front Rack Hold (50/35#)

40 Hand Release Push-Ups

20 Dumbbell Plank Rows

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