THUSEP2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

S.L.I.P.S

Spending 4-5 Minutes at each Coach Lead Station

Scales: Try to accumulate 1-2 minutes of a Front Scale and Back Scale

L-Sits: Try to accumulate 1-2 minutes of an L-Sit

Inversions: Try to accumulate 1-2 minutes of a Handstand Hold or attempt the Handstand to Ball-Up

Planks: Hold each position for 20-30 seconds

Stretching: Hold each position for 1 minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Brenton-ish”

12 Minute AMRAP, With a partner:

100 ft Bear Crawl (50 ft Each)

50 Overhead Plate Lunges ((25 Each|45#/35#)

100 ft Standing Broad Jump (50 ft Each)

-Every 3 Broad Jumps do 3 Burpees
*One Partner Working at a Time

*Every 5 ft = 1 Rep

Extra

* 4 Rounds For Quality:*

20 Weighted AbMat Sit-ups

100 Meter Sled Push

Build in weight on Sit-Ups and Sled Push

At Home METCON

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

100 ft Bear Crawl (30m)

100 ft Standing Broad Jump

Every 5 Broad Jumps do 3 Burpees

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