THUMAY12

CrossFitAllen – CrossFit

Warm-Up

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank

0:30 Active Spiderman

0:30 High Plank Scap Retractions

0:30 Active Samson

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 (Time)

“Pump The Brakes”

Teams of 2 For Time: [Time Cap = 30 Minutes]

P1: 10 Dumbbell Bench Press

100 Meter Farmers Carry

P2: 800/600 Meter Bike

then switch

P1: 800/600 Meter Bike

P2: 10 Dumbbell Bench Press

100 Meter Farmer’s Carry

P1: 9 Dumbbell Bench Press

100 Meter Farmers Carry

P2: 800/600 Meter Bike

then switch

8, 7, 6, 5, …..1

Dumbbells:

RX (50’s/35’s)

Fitness (35s/25s)

Extra

8 Rounds (0:20 of work + 0:10 of rest):

Single Dumbbell Rows (0:20 each side)

Sit-ups

Push-ups

Air Squats

At Home METCON

Metcon (Time)

For Time: [Time Cap = 35 Minutes]

10 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run

9 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run

8 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run



1 Dumbbell Bench Press

100 Meter Farmers Carry

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s