THUAUG19

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

Bench Press (In 12 Minutes, complete 5-5-5-5-5)

Increase the load across each set

Score = Record Heaviest Set of 5

Conditioning

Metcon (Time)

“THE WILD SIDE”

For Time:

15 Wall Walks

AFTER the first minute, and at the top of every minute, complete 4 Box Jump Overs (24/20″)

12:00 Time Cap

====FITNESS====

10 Wall Walks or 15 Modified Wall Walks (Open standards)

AFTER the first minute, and at the top of every minute, complete 4 Box Jump/Step Overs (Athlete’s Choice)

12:00 Time Cap

Extra

3 Sets for Quality:

20 Empty Barbell Bent Over Rows

Max Set of Banded Strict Pull-Ups

At Home METCON

Metcon (Time)

15 Wall Walks

*At the top of every minute, complete 4 Jumps Over an Challenging Object

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