TUEMAY18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Push-ups (3 Sets For Max Reps of Unbroken Pushups)

Rest as needed between sets, but athletes will have 7 minutes total to accumulate 3 sets

Conditioning

Metcon (Time)

“MICROCHIP”

For Time:

50/35 Calorie Assault Bike

100 Double Unders

1500/1250m Row

100 Double Unders

50/35 Calorie Assault Bike

====FITNESS====

For Time:

35/25 Calorie Assault Bike

150 Single Unders

1250/1000m Row

150 Single Unders

35/25 Calorie Assault Bike

Cool Down

1:00 Couch Stretch (each side)

1:00 Pigeon Pose to Lat Stretch (each side)

:30 Calf Stretch on Post (each side)

Extra

2 Sets:

Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)

*Tempo – 5s down, regular up.

At Home METCON

Metcon (Time)

For Time:

100 Mountain Climbers

100 Line Hops or DUs

1200m Run

100 Line Hops or DUs

100 Mountain Climbers

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