THUAUG12

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…

Strength

Push Press (5-3-2-1-1-2-3-5 )

*In 15 Miinutes, athlete’s complete a set of 5-3-2-1-1-2-3-5 of Push Press from the rack

*Score is the heaviest lift of the day

Conditioning

Metcon (AMRAP – Reps)

“ROW’EE ROWERSON”

In teams of 4, on a 10:00 clock:

Accumulate as many meters as possible on the rower

Accumulate as many Wall Balls as possible

RX: 20/14 WB

Fitness: athlete’s choice WB
*score is total meters on the rower + total wall ball shots

*Share the work any way you choose

*The Rower and Wall Ball must always be in motion

*Each athlete must contribute to both Rowing meters and Wall Balls

Extra

For Time:

10 Legless Rope Climbs

At Home METCON

Metcon (AMRAP – Reps)

2 TABATAs

8 rounds, :20 on :10 Off

Tabata 1: Double Dumbbell Floor Press

Tabata 2: Single Arm Dumbbell Thrusters (Switch Arms Each Interval)
Score is total reps over the 2 TABATAs

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