THUJAN13

CrossFitAllen – CrossFit

Warm-Up

0:30 Easy Bike

10 Kettlebell Deadlifts

10 Steps Walking Spiderman Stretch/Walking Alternating Quad Stretch

10 Hollow Body Rocks

0:30 Row

0:30 Bike

10 Russian Kettlebell Swings

10 Walking Samson Stretch/Walking Inchworm to Push Up

10 AbMat Sit Ups

0:30 Row

Skill

With the Open less than 2 months away, now is the time to start working on some of your weaknesses!

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)

“STATION WAGON”

On the Minute x 24 [4 Rounds]:

Minute 1: Calorie Bike

Minute 2: Russian Kettlebell Swings (53/35|R+70/53)

Minute 3: Shuttle Runs (10 Meters)

Minute 4: AbMat Sit-ups

Minute 5: Calorie Row

Minute 6: Rest
*Score = Total Reps

1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Extra

4 Rounds for Quality

8 Single Dumbbell Bent Over Rows (each side)

10 Pausing Barbell Hip Bridges (0:03 pause at the top)

10 Strict Toes to Bar

Extra

Spend 5-7 Minutes Rolling/Smashing a Problem Area

At Home METCON

Metcon (No Measure)

On the Minute x 30 [5 Rounds]:

Minute 1: Any Machine or 200 Meter Run

Minute 2: Russian Dumbbell Swings

Minute 3: Double Unders or Line Hops

Minute 4: AbMat Sit Ups

Minute 5: Any Machine or 200 Meter Run

Minute 6: Rest

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