THUJUL29

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)

“STILL STANDING”

For Time:

200 Double Unders

(Partner hangs from pull-up bar)

20 Calorie Assault Bike (share the cals)

100 Knees-to-Elbow

(Partner holds a plank on elbows)

40 Calorie Assault Bike (share the cals)

200m Dumbbell Front Rack Walking Lunge (50/35)

(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)

60 Calorie Assault Bike (share the cals)

4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
*Score = Time it takes to complete the workout

*30:00 Time Cap

Extra

4 Sets for Quality:

1:00 Sandbag/D-Ball Hold

Max Set of Strict Ring Dips

At Home METCON

Metcon (Time)

For Time:

200 Double Unders

(Partner hangs from pull-up bar)

400m Run (200m Relays)

100 Knees-to-Elbow

(Partner holds a plank on elbows)

800m Run (200m Relays)

200m Double Dumbbell Lunge (50/35)

(Partners lunge together. Each partner lunges with one dumbbell)

1200m Run (200m Relays)

For the Standing Bike, athletes cannot do more than 15 cals at a time

Score = Time it takes to complete the workout

30:00 Time Cap

Individual:

100 DU

200m Run

50 Sit-ups

400m Run

200m DB Walking Lunge

600m Run

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