FRIOCT15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch including:

BUDDY ROWLING

[6:00 Clock]

Partner 1: Rows 200 Meters

-Objective: monitor stops at exactly 200 Meters

Partner 2: Penalty Burpees (1 for every meter over or under 200)

Conditioning

Metcon (AMRAP – Reps)

“NICKNACK”

EMOM 20:

Minute 1: Row 12/9 Calories

Minute 2: Max Push Ups

====R+====

Minute 1: Row 15/12 Calories

Minute 2: Max Hand Stand Push Ups (Beefed Up version is Strict HSPU)

====Fitness====

Minute 1: Row 10/7 Calories

Minute 2: Max Push Ups
*The Push Ups/Hand Stand Pushup are to be done without breaking

*Once an athlete stops moving, their score for Push Ups/HSPUs stops

*Score is total Pushups/HSPUs over the course of the entire 10 rounds

Extra

Accessory/Tone:

4×12 Heavy Single Dumbbell Bent Over Row (6 e/s)

After Each Set

1:00 Hollow Body Hold

Directly Into. . .

10 V Ups

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 20:

300 Meter Run

Max Unbroken Handstand Push Ups or Push Ups

*Score = Total HSPU/PUs

*Should be able to get 7 reps per round

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