THUJUN17

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 (AMRAP – Rounds and Reps)

“BOTTOM’S UP” AMRAP 12:

AMRAP 12:

2 Burpee Box Jumps (24″/20″)

2 Wall Walks

4 Burpee Box Jumps (24″/20″)

2 Wall Walks

6 Burpee Box Jumps (24″/20″)

2 …

……..

====RX+=====

2 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

4 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

6 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

…..

====FITNESS====

2 Burpee Box Jumps or Step-Ups (20/12″)

20ft Bear Crawl

4 Burpee Box Jumps or Step-Ups (20/12″)

20ft Bear Crawl

6 Burpee Box Jumps or Step-Ups

20ft Bear Crawl

……
*Increase Burpee Box Jumps by 2 each round

*Wall Walks, HS Walk, and Bear Crawl numbers stay the same

*Score is Rounds + Reps

Cool Down

Upper Body Stretch

Extra

3 Rounds For Quality:

20 Top Down Alternating Dumbbell Bench Press

Max Hand Elevated Push-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Burpees over an Object

20ft Handstand Walk or 2 Wall Walks

4 Burpees over an Object

20ft Handstand Walk or 2 Wall Walks

….
*increase Burpees by 2 every round

*HS Walks and Wall Walks stay the same

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s