THUSEP9

CrossFitAllen – CrossFit

Warm-Up

Quick 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

Front Squat (In 20 Minutes, Complete sets of 5-5-5-3-3-3-1-1-1)

*Starting your first work set at ~70-75% and increase the loading across the 5 sets

*Record heaviest set of 1

Conditioning

Metcon (Time)

PART 2:” FASTBALL”

1 Round For Time:

400m Run

40 Wall Balls (20/14)

400m Run

Score = Time it takes to complete the workout

Extra

* 3 Rounds Not For Time:*

50 Medball Russian Twists

:30s Side Plank (Right)

:30s Side Plank (Left)

At Home METCON

Metcon (Time)

1 Round For Time:

400m Run

50 Squats

50 Push-Ups

400m Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s