TUENOV2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Bench Press (4-4-3-3-2-2)

*In 15 Minutes, complete the following sets, increasing weight

*Score is heaviest set of 2

Conditioning

Metcon (AMRAP – Rounds and Reps)

“JUST THE TWO OF US”

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders

===FITNESS===

9 Thrusters (55/35)

55 Single Unders

Extra

Strength:

5-4-3-2-1-2-3-4-5:

Front Squat Building to a Heavy, then back down

After each set. . .

10 Slow Candlesticks

20 Flutter Kicks

Extra

Accessory: Bodyweight/Pushing

3 Rounds:

:30 Wall Walks

:30 Belly to Wall Handstand Holds

Rest 1:00

At Home METCON

Metcon (AMRAP – Rounds and Reps)

Part 1:

4-4-3-3-2-2

Dumbbell Bench Press

OR

15-15-12-12-9-9

Push Ups

*Do Not Score

Part 2:

AMRAP 10:

9 Dumbbell Thrusters

35 Double Unders (55 Single Unders)

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