CrossFitAllen – CrossFit
No Extra Today on purpose – come tomorrow.
Warm-Up
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank
High Single Unders
Single Leg Glute Bridges (30 Seconds Each Side)
Side Planks (30 Seconds Each Side)
2 Rounds
1 Minute Wall Sit
30 Seconds Slow Air Squats
Strength
Back Squat (3 Challenging Sets of 6 )
-Athletes have the choice to build in weight or stay at the same challenging weight across
-Before the 3 sets of 6, athletes can take 3-4 warmup sets to build to their first “”working”” set of the day
Conditioning
Metcon (Time)
“Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
CrossFit Allen 