TUEMAR5

CrossFitAllen – CrossFit

Warm-Up

0:30 Jumping Jacks

0:30 Downdog

0:30 Single Unders

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:30 Single Unders (fast and low)

0:15 Active Samson

0:15 Arm Circles (backwards)

0:30 Single Unders (high slow)

0:15 Inchworm to Push-up

0:15 Lying Chest Opener Stretch

0:30 Double Unders

0:15 Overhead Tricep Stretch (one side)

0:15 Overhead Tricep Stretch (other side)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“ALL HANDS ON DECK”

AMRAP 20:

30 Double Unders

100 Meter Suitcase Carry

30 Double Unders

20 Single Dumbbell Push Press (10 e/s)

30 Double Unders

100-ft. Single Dumbbell Front Rack Lunges

Dumbbell: (50/35)

=====R+=====

30 Double Unders

100 Meter Farmers Carry

30 Double Unders

20 Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Lunge

Dumbbells: (50s/35s)

=====FITNESS=====

45 Single Unders

100 Meter Suitcase Carry

45 Single Unders

20 Single Dumbbell Push Press (10 e/s)

45 Single unders

100-ft Walking Lunges

Dumbbell: (athlete’s choice)
100 Meter Carry = 2 Reps

100 ft Lunges = 4 reps

Extra

Every 2 Minutes x 7 Sets:

18/14 Calorie Row

Max Hollow Body Rocks or Straight Leg Sit-ups

Extra

Bench Press

Build to a Heavy Set of 3, then…

3 @ 90%

3 @ 80%

Extra

Run Intervals:

4 Sets:

250 M Fast

:30 Recovery Jog/Walk

200 M Fast

:30 Recovery Jog/Walk

150 M Fast

Rest 3 Minutes Between Sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Double Unders/45 Singles

300-ft. Dumbbell Farmers Carry

30 Double Unders /45 Singles

20 Handstand Push-ups/Dumbbell Shoulder to Overhead

30 Double Unders/45 Singles

100-ft. Dumbbell Front Rack Lunge