TUEAUG10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BIG MAC”

For Time, 25 Min Cap

600m Run

100 Double Unders

600m Run

40 Burpee Box Jump Overs (24″/20″)

600m Run

====R+====

800m Run

150 Double Unders

800m Run

50 Burpee Box Jump Overs (24″/20″)

800m Run

====FITNESS====

500m Run

150 Single Unders

500m Run

30 Burpee Box Jumps/Step Overs (athlete’s choice)

500m Run
Score = Time required to complete the workout..

Cash Out

2 Giant Sets:

10 V-Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl (down and back)

Rest 2 Minutes Between Sets

Extra

Gymnastic Conditioning

From 0:00-3:00

100 ft Handstand Walk or Max Distance

From 3:00-4:00

Rest

From 4:00-8:00

400m sandbag run

From 8:00-11:00

100ft Handstand Walk or Max Distance

At Home METCON

Metcon (Time)

For Time:

600 Meter Run

100 Double Unders (150 Singles)

600 Meter Run

40 Burpee Broad Jumps

600 Meter Run

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