THUAPR28

CrossFitAllen – CrossFit

Warm-Up

MOBILITY

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Arm Circles (0:10 forward, backward, swings across the chest)

0:30 Standing Overhead Tricep Stretch (0:15 each side)

0:30 Alternating Lying Chest Opener Stretch

ACTIVATION

2 Rounds:

0:20 Dead Hang (pull-up bar)

0:20 High Plank Hold

0:20 Box Step-ups

Skill

Spending 8-10 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 (Distance)

“EVERY BREATH YOU TAKE”

[TEAM of 2]

14 Rounds x AMRAP2:

4|R+5 Strict Pull-ups

8|R+10 Hand Release Push-ups

12|R+15 Box Step-ups (24″/20″)

Max Meter Bike in Remaining Time

====FITNESS====

14 Rounds x AMRAP 2:

4 Strict Pull-ups

8 Hand Release Push Ups

12 Box Step Ups

Max Meter Bike in Remaining Time
-7 Rounds Each

-Partners Switch After Each 2:00 Window

-Score is Total Meters (both partners combined; don’t reset monitor)

Extra

[0:00 – 4:00] Tabata Hollow Body Rocks

[4:00 – 8:00] Tabata Kettlebell Swings

[8:00 – 12:00] Tabata Straight Leg Sit-ups

[12:00 – 16:00] Tabata Kettlebell Sumo Deadlift High Pull

At Home METCON

Metcon (Distance)

Every 3 Minutes x 7 Sets:

3 Single Dumbbell Bent Over Rows

10 Hand Release Push-ups

15 Box Step-ups or Reverse Lunges

Max Meter Machine

(or 200 Meter Run)

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