CrossFitAllen – CrossFit
Warm-Up
GROUP WARMUP (0:00 – 10:00)
1 Minute
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Row
8 Active Spidermans
30 Seconds
Faster Row
4 Push-up to Down Dog
Then BB Warmup with PC Progression
Conditioning
Metcon (Time)
For Time:
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
Scale:
1,000 Meter Row
Reduce the PC weight
GENERAL
Looking for this workout to take under 20 minutes to complete
Extra
Tempo Pausing Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
CrossFit Allen 