THUJUL15

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)

“THROWING HANDS”

For Time w/ Partner w/ a 20 Min Cap

40-30-20 Each of:

Med Ball Abmat Sit-up Passes ((80-60-40 total)20/14)

Russian Kettlebell Swings (80-60-40 total) (70/53)

200 Meter Suitcase Carry after each set ((split evenly 100m each)70/53)

====FINTESS====

30-20-10 Each of:

Ab Mat Sit Ups

Russian KB Swings (athlete’s choice)

200 Meter Suitcase Carry after each set (athlete’s choice)
*Med Ball Passes and Ab Mat sit ups are: you go, I go

*Russian KB Swings are split evenly, one athlete working at a time

*Suitcase Carry is one athlete working at a time, accumulating 200 meters total

Cool Down

2:00 Recovery/Clean-Up/Record Scores

Stretch

1:00 Couch Stretch (Each Side)

1:00 Up-Dog

1:00 Butterfly Stretch

Extra

5 Sets For Quality:

:30 Front Rack Hold

7 Strict Toes to Bar

Increase in weight across sets

At Home METCON

Metcon (Time)

For Time:

40-30-20

Sit-ups

SIngle Dumbbell Russian Swings

Directly into…

30-20-10

Weighted Sit-ups

Dumbbell Weighted Good Mornings

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