THUDEC30

CrossFitAllen – CrossFit

Warm-Up

0:30 Downdog

0:30 Active Spiderman

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

AMRAP 6:

P1: 5 Roll Overs to V Sits + In Time Remaining. . .

Single Dumbbell Farmer’s Hold (switch arms every 0:20)

P2: 500 Meter Bike

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 – Rounds and Reps)

“QUARTER PAST” [TEAMS OF 2]

AMRAP 20:

30 AbMat Sit-ups

5 Down and Back Dumbbell Farmers Carry ((50’s/35’s|Fitness 35’s/25’s)(300 ft))

Switch After Partner Completes:

1500 Meter Bike

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry
Score is total Rounds plus Reps

Each 30 ft of farmer’s carry = 1 rep (down =1 rep, back = 2 reps, down = 3, back =4, …)

Extra

4 Rounds for Quality

15 GHD Sit Ups

1:00 Arch/Superman Hold

15 Med Ball Hamstring Curls

0:30 Hip Bridge Hold

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry (50’s/35’s)

600 Meter Run

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