THUNOV18

CrossFitAllen – CrossFit

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 (AMRAP – Reps)

5 Rounds:

1 Minute Wall Walks

Rest 30 Seconds

1 Minute Alternating Jumping Lunges

Rest 30 Seconds

====R+=====

1 Minute Handstand Walk (5ft = 1 Rep)

Rest 30 Seconds

1 Minute Alternating Pistols

Rest 30 Seconds

====FITNESS====

1 Minute Modified Wall Walk (Open Stadards) or Bear Crawl (5ft=1 Rep)

Rest 30 Seconds

1 Minute Reverse Lunges

Rest 30 Seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“LET’S STAY TOGETHER”

[Teams of 2]

AMRAP 12:

200 Meter Partner Med Ball Run (20/14)

Partners Run Together. Each Partner holds their own Med Ball.

15 Synchro Burpees

*Score = Total Rounds + Reps
Run=4 Reps (every 50 meters = 1 Rep)

Extra

4 Rounds:

12 Single Dumbbell Single Leg Deadlifts (each side)

12 Half Kneeling Single Dumbbell Strict Press (each side)

12 Banded Pallof Presses (each side)

At Home METCON

Metcon (2 Rounds for reps)

5 Rounds:

1 Minute Wall Walks

Rest 30 Seconds

1 Minute Alternating Jumping Lunges

Rest 30 Seconds

[Part 2]

AMRAP 12:

200 Meter Weight Loaded Run

15 Burpees

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