TUEMAY3

CrossFitAllen – CrossFit

Warm-Up

Calf/Ankle Stretch

1:00 Easy Pace Bike

5 Inchworm-Seal-Pushup

10 Spidey w/ a Twist (5 e/s)

:30 Moderate :30 Fast Bike

1:00 Lying Chest Opener (:30 e/s)

then…

20 Single Unders

Samson Lunges

20 High Slow Single Unders

Quad Stretch

20 Double Taps/Double Unders

Front Rack Stretch

Strength

Push Press (In 8 Minutes, build to a Heavy Single Push Press)

Athletes will have 8 minutes to work up to a heavy single Push press

then…

In 3 Minutes, complete 1 set of max Push Press at 80% of your heavy for the day

Conditioning

Metcon (Time)

“Tri-Angle”

5 Rounds For Time w/ 30 Minute Cap:

20/15 Calorie Bike

30|R+40 Hand Release Push-ups

40|R+60 Double Unders

====FITNESS====

5 Rounds For Time w/ 30 Minute Cap:

15/12 Calorie Bike

30 Hand Release Push-ups

60 Single Unders

Extra

AMRAP 10:

3 Wall Walks

3 Toes to Bar

3 Wall Walks

6 Toes to Bar

3 Wall Walks

9 Toes to Bar



[Add 3 Toes to Bar Every Round]

At Home METCON

Metcon (Time)

5 Rounds For Time:

400 Meter Run

30|R+40 Hand Release Push-ups

40|R+60 Double Unders or 90 Singles

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