CrossFitAllen – CrossFit
Warm-Up
2 minutes:
Buddy 1: 1:00 Banded Lat Stretch
**Buddy 2: **1:00 Active Divebombers
Switch Stations at the 1:00 Mark
2 Minutes:
Buddy 1: AbMat Sit-ups
Buddy 2: 100 Meter Run
Switch Stations When Buddy is Back From Run
2 Minutes:
Buddy 1: Hollow Hold
**Buddy 2: **Line Hops (side to side hop over line on floor)
Strength
Weighted Pull-ups (Build To 1 Rep MAx)
Weighted Strict Pull-Ups – For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up
Conditioning
Metcon (Time)
4 Rounds:
10 Strict Pull-ups | R+ 15
30 AbMat Sit-ups | 20 GHD
200 Meter Wall-Ball Run (20/14)
Extra
2 Rounds, Not for Score:
400 Meters Run Light
300 Meters Run Moderate
200 Meters Run Fast
