THUJUN24

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 (4 Rounds for reps)

“PEEK-A-BOO”

EMOM 16 (4 Rounds)

Minute 1: Box Step Ups (24″/20″)

Minute 2: Push Ups

Minute 3: Weighted Med Ball Sit Ups (20#/14#)

Minute 4: Rest

====R+====

Minute 1: Box Step Ups (24″/20″)

Minute 2: HS Walk (every 5 ft = 1 rep)

Minute 3: GHDSU

Minute 4: Active Rest (2-4 Muscle Ups)

====Fitness====

Minute 1: Box Step Ups (athlete’s choice)

Minute 2: Push Ups

Minute 3: Ab Mat Sit Ups

Minute 4: Rest
*score today is total reps for each round (3 scores)

Cool Down

1:00 Banded Lat Stretch (each side)

1:00 Couch Stretch (each side)

1:00 Child’s Pose + Groin Stretch

Extra

* 3 Sets For Quality*

20 Banded Good Mornings

20 Bodyweight Single Leg Romanian Deadlifts (10 Each Side)

At Home METCON

Metcon (4 Rounds for reps)

EMOM 16 (4 Rounds)

Minute 1: Step Back Lunges

Minute 2: Push Ups

Minute 3: Ab Mat Sit Ups

Minute 4: Rest

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