THUSEP30

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…

REMINDER

1/2 of the class will start on Bench Press and the other 1/2 will start on Metcon, then they will switch

Strength

Bench Press (7-5-3-1-1-3-5-7)

Athletes will have 12 Minutes to complete sets of 7-5-3-1-3-5-7 Bench Press, recording the heaviest lift

Conditioning

Metcon (AMRAP – Rounds and Reps)

“SMOKY MOUNTAIN”

With a Partner

AMRAP 10:

2 Rope Climbs (1 each) (15′)

10 Synchronized Air Squats

2 Rope Climbs (15′)

20 Synchronized Air Squats

2 Rope Climbs

30 Synchronized Air Squats



[Add 10 Air Squat Per Round]

====FITNESS====

AMRAP 10:

6 Lying Rope Climb to Stand(3 each)

10 Synchronized Air Squats

6 Lying Rope Climb to Stand

20 Synchronized Air Squats

6 Lying Rope Climb to Stand

30 Synchronized Air Squats



[Add 10 Air Squat Per Round]
*Score is Rounds Plus Reps

*1 Round = Rope Climbs + Air Squats

Extra

MOBILITY

1:00 Couch Stretch (L/R)

1:00 Banded Chest Opener (L/R)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Bent Over Dumbbell Rows

10 Air Squats

6 Bent Over Dumbbell Rows

20 Air Squats

6 Bent Over Dumbbell Rows

30 Air Squats

….

Add 10 Air Squats Each Round

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