MONSEP20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

3 Sets for Quality:

15 Med Ball Hamstring Curls

10 Single Leg Dumbbell RDL Each Leg

0:30 L-Sit or High Plank

Conditioning

Metcon (Time)

“TIPPY TOES”

7|R+10 Rounds For Time 22 Min cap:

10 Toes to Bar

10 Burpees

100 Meter Run

====FITNESS====

7 Rounds For Time:

10 Knee Raises

10 Burpees

100 Meter Run

Extra

Row: Long

1200 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fast Pace

200 Meters at Easy Pace

800 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Faster Pace

200 Meters at Easy Pace

600 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fastest Pace

200 Meters at Easy Pace

At Home METCON

Metcon (Time)

10 Rounds for Time:

10 Ab Mat sit Ups

10 Burpees

100 Meter Run

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