THUOCT28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8 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 (Time)

“YOU SHOULD GO”

[Teams of 2]

For Time w/ 25 Minute Cap:

3-6-9-12-15-18:

Toes to Bar

Kettlebell Swings (53/35)

Burpees

====FITNESS====

3-6-9-12-15-18:

Hanging Straight Leg Raises

Kettlebell Swings (35/25)

Burpees
*Complete full rounds and then switch

*Each partner must complete the specified reps

Partner 1:3-3-3

while …

Partner 2: rest

then…

Partner 2:3-3-3

while

Partner 1: rest

—–end of 3’s—

Partner 1: 6-6-6

Partner 2: Rest

then…

Partner 2: 6-6-6

Partner 1: Rest

—-End of 6’s—-

Extra

Accessory/Tone/Midline:

TABATA

4 Rounds 20sec on: 10sec rest (2:00 total):

Flutter Kicks

4 Rounds 20sec on: 10sec rest (2:00 total):

Hollow Body Rocks

4 Rounds 20sec on: 10sec rest (2:00 total):

Plank

At Home METCON

Metcon (Time)

[Teams of 2]

For Time:

6-12-18-24-30-36:

Sit-Ups

3-6-9-12-15-18:

Kettlebell Swings/Russian Dumbbell Swing/Glute Bridge w/ Weight

Burpees

If alone, time rounds and give yourself equal rest to work

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