THUJUL8

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…

METCON

Deadlift (In 20 Minutes, complete 9-7-5-3-5-7-9)

*Score is the heavy set of 3 Deadlifts (touch n go)

*In Between each set of Deadlifts (6 times), athletes will do max sets of ring rows (Feet elevated on a box if able)

*Record total ring rows in Notes

Cool Down

1:00 Banded Hip Flexor Stretch (Each Side

1:00 Banded Hamstring Stretch (Each Side)

1:00 Up Dog

Extra

4 Sets for Quality:

20 Hollow Rocks

Accumulate 1:00 of a Hanging L-Sit

At Home METCON

Metcon (No Measure)

Single Leg Romanian Double Dumbbell Deadlift

9-7-5-3-5-7-9 (Each Leg)

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