THUJUL1

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 (Time)

3 Rounds for time (20 Minute Cap)

With a Partner, splitting reps evenly:

50 Ft Dumbbell Bear Crawl (35s/25s)

200 Meter KB Suitcase Carry (53/35)

30 Floor Press (35s/25s)

====R+====

50 Ft Handstand Walk

200 Meter Suitcase Carry (70/53)

30 Ring Pushups

====FITNESS====

50 Ft Bear Crawl

200 Meter KB Suitcase Carry (Athlete’s Choice)

30 Floor Press (Athlete’s Choice)
*Partners split the Bear Crawl (25 ft Each), the Suitcase Carry (100m Each), and Floor Press (15 Each)

Cool Down

1:00 Calf Stretch on a Post (each side)

1:00 Couch Stretch (each side)

1:00 Child’s Pose

Extra

100 Abmat Sit-Ups

Every 1:00 (starting at 0:00) do 10 Plank Shoulder Taps

5:00 Time Cap

4 Sets for Quality

:30 Single Leg Glute Bridge Hold (Left)

:30 Single Leg Glute Bridge Hold (Right)

10 Heavy Double KB Deadlifts

At Home METCON

Metcon (Time)

3 Rounds for time (20 Minute Cap):

25 Ft Dumbbell Bear Crawl (50s/35s)

100 Meter Suitcase Carry (50/35)

15 Floor Press (50s/35s)

====No DBs=====

50 ft Bear Crawl

100 Meter Odd Object Carry

25 Hand Release Push Ups