TUEAPR26

CrossFitAllen – CrossFit

Warm-Up

15 Bar Taps

5 Inch Worm – Push Ups

20 Singles

5 Spidey (e/s)

20 Fast Singles

5 Frog Hops

20 High Singles

10 Mountain Climbers

20 DUs/D Taps

5 Burpees

then…

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Scap Retractions

0:30 High Plank Shoulder Taps

Strength

Bench Press (Build to a Heavy Single)

In 10 Minutes, build to a heavy single, then…

In 3 Minutes, complete a max set at 80% of your heavy

Conditioning

Metcon (AMRAP – Rounds and Reps)

“GAME OF INCHES”

AMRAP 12:

9 Burpees to Target (6″)

35 Double Unders

====FITNESS====

9 Burpees

55 Single Unders

Extra

5 Sets For Quality:

15 Light Dumbbell Bent Over Flys or Band Pull Aparts

6 Pausing Single Dumbbell Bent Over Rows (0:03 pause at the top; each side)

0:30 Hollow Body Hold

Extra

3 Giant Sets:

Max HSPUs (high deficit)

Max HSPUs (medium deficit)

Max HSPUs (no deficit)

Rest 3 Minutes between sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

PART 1: Double Dumbbell Bench Press

Build to Heavy Set of 5

1 Set of Max Reps @ 80% of Heavy 5

PART 2: “GAME OF INCHES”

AMRAP 12:

9 Burpees to Target (6″)

35 Double Unders or 55 Singles

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