THUAUG26

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

Hang Clean ((This is a SQUAT CLEAN) 3-3-3-3-3)

Athletes will lift every 3 minutes for 5 sets (15 minutes)

Score is heaviest set of 3 Hang Squat Cleans

Cash Out

TABATA

8 rounds of :20 on and :10 off

Rounds 1-2 Ab Mat sit Ups

Rounds 3-4 Flutter Kicks

Rounds 5-6 V-Ups

Rounds 7-8 Hollow Rocks

Extra

5 Sets:

:30 Front Rack Hold (Build in Weight)

:30 L-Sit (Accumulated)

At Home METCON

Metcon (Time)

For Time:

30 Double Dumbbell Hang Squat Cleans

50 Double Dumbbell Front Squats

Then: Tabata Toe Raises

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