THUFEB24

CrossFitAllen – CrossFit

Warm-Up

2:00 Easy Bike/Row

0:30 Active Spiderman

0:30 Dive Bombers

1:00 Moderate Bike/Row

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Bike/Row

0:30 Alternating Side Lunge

0:30 Alternating Cradle Stretch

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 (No Measure)

“GOAT DAY”

EMOM 20:

Minute 1: Movement 1

Minute 2: Movement 2
*Athletes will switch between GOAT movements for 20 minutes.

*Feel free to choose Row/Bike/Ski as one of your movements

*No Score

Extra

2 Rounds. . .

1:00 Pigeon Pose (each side)

0:30 Chest Opener Stretch (each side)

1:00 Couch Stretch (each side)

0:30 Child’s Pose (both hands reach to the L/R)

At Home METCON

Metcon (No Measure)

EMOM 20:

Minute 1: 15 Kettlebell Swings + Max Wall Walks/Inchworm to Push Up

Minute 2: Single Unders

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