THUNOV4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

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…

Strength

Shoulder Press (10-8-6-4-2)

In 12 Minutes, complete the following sets, recording your heavy set of 2

Conditioning

Metcon (AMRAP – Reps)

“ARMAGEDDON”

With a Partner, EMOM 10, alternating movements

Partner 1: 12/9 Calorie Row

Partner 2: Max Strict Presses (75/55)

====EMOM====

Partner 1: 15/12 Calorie Row

Partner 2: Max Strict Presses (95/65)

====FITNESS====

Partner 1: 9/7 Calorie Row

Partner 2: Max Strict Press (55/35)
*Score = Total Reps of Strict Press

Extra

4 Rounds

15 Light Skull Crushers

10 Pausing Light Bent Over Flys

3-5 Strict Pull Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

PART 1:

Dumbbell/Barbell Strict Press

10-8-6-4-2

*no score

PART 2:

AMRAP 10:

15 Dumbbell/Barbell Strict Press

OR 15 Hand Release Push-Ups

200 Meter Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s