THUOCT7

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…

Conditioning

Metcon (Distance)

“TEAM PLAYER”

[Teams Of 2]

AMRAP 15:

Max Meter Row

Switch After Completing:

15 Box Jumps (24″/20″)

100M Farmers Carry (50’s/35’s)
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)

Extra

5-5-5-5-5:

Back Squat

After Every Set:

10 Weighted Sit Ups

10 Dragonflies

At Home METCON

Metcon (Distance)

AMRAP 20

Teams of 2 if Possible:

Max Distance on an Machine or Run

20 Jump Squats

200 ft Farmers Carry
*Switch when partner is done with Jump Squats and Farmers Carry

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