TUEJUN1

CrossFitAllen – CrossFit

Mobility

Spending 3-5 Minutes Rolling/Smashing Calves, Quads, Hamstrings, Glutes, Lats

Warm-Up

1:00 Easy Row :30 Moderate Row

:30 Pike Stretch

:30 Samson Stretch (each side)

1:00 Easy Bike :30 Moderate Bike

:30 Child’s Pose

:30 Twisted Cross (each side)

Conditioning

Metcon (Time)

WORKOUT

“LET IT BURN”

On the 3:00 x 10:

12/9|R+15/12 Calorie Row

10/7|R+12/9 Calorie Assault Bike

====Fitness====

On the 3:00 x 10:

10/8 Calorie Row

8/6 Calorie Assault Bike
Score = Slowest Round

Extra

21-15-9 For Quality:

Hip Extension (pause :1 at the top)

GHD Sit-Ups

1:00 L-Sit Parallettes

At Home METCON

Metcon (Time)

On the 3:00 x 10:

15 Burpees

12 x 10m Shuttle Runs
Score = Slowest Round

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