CrossFitAllen – CrossFit


– Warmup will be focused on lots of hamstring, quad and calf dynamic stretching , and slowly building the run to a sprint (no hamstring, quad or calf injuries today)


Metcon (Time)

“Team Twin Sprints”

Teams of 2:

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run
-One athlete works at a time while the other rests

-The score today is total time it takes for athletes to complete the 3 rounds

-On the shorter side, this takes athletes around 30 minutes to complete

-The 200 meter gear is “very fast”

The 400 meter gear is “fast”

The 600 meter gear is “moderately fast”

– Scale – Run less 200/300/400 or Row: 250-500-750

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