THUAUG5

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)

“Y’ALL COME BACK NOW”

5 Rounds For Time (20 Minute Cap):

100 Meter Single Dumbbell Suitcase Carry (50/35)

30 AbMat Sit-ups

10 Single Dumbbell Cleans ((50/35)5 Each Side)

====R+====

100 Single KB Suitcase Carry (53/35)

30 AbMat Sit-ups

10 Single KB Cleans ((53/35)5 Each Side)

====Fitness====

100 Meter Single Dumbbell Suitcase Carry (athlete’s choice)

20 Ab Mat Sit Ups

10 Single Dumbbell Cleans ((athlete’s choice) 5 each side)

Extra

5 Sets for Quality:

Accumulate :45 Plank Hold

15 Empty Barbell Good Mornings

100m Single Arm DB Overhead Carry (Switch arms at 50m)

At Home METCON

Metcon (Time)

5 Rounds For Time:

100 Meter Single Dumbbell Suitcase Carry

30|Fitness 20 Abmat Sit-ups

10 Single Dumbbell Cleans (5 e/s)

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