TUEJUL6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (10 Rounds for time)

ALTER EGO”

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

====FITNESS====

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 400/300 Meter Row

[On the 3:00]: 300 Meter Run

[On the 6:00]: 400/300 Meter Row

[On the 9:00]: 300 Meter Run

[On the 12:00]: 400/300 Meter Row

[On the 15:00]: 300 Meter Run

[On the 18:00]: 400/300 Meter Row

[On the 21:00]: 300 Meter Run

[On the 24:00]: 400/300 Meter Row

[On the 27:00]: 300 Meter Run
*Score = Log the time of each individual effort. Wodify will add the rounds together.

Cool Down

Stretch

1:00 Posted Calf Stretch

1:00 Butterfly Stretch

1:00 Pigeon Pose (each side)

Extra

AMRAP 5:

Strict Handstand Push-Ups

On the Minute – 5 Toes to Bar

Rest 2:00

AMRAP 3:

Max Distance Handstand Walk (5ft. Increments)

On the Minute – 5 Toes to Bar

Extra

Split Jerk Technique (Based on 1RM Jerk)

3 Sets:

1 Pausing Split Jerk

1 Split Jerk

Rest as needed between sets.

Set 1: 60%

Set 2: 65%

Set 3: 70%

Then…

EMOM 5 Split Jerk

1 Split Jerk Every Minute for 5 Minutes, building to a heavy

At Home METCON

Metcon (10 Rounds for time)

Every 3 Minutes x 10 Rounds:

400m Run

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