CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Slow Air Squats
30 Seconds
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges (Alternating Legs)
Front Plank
Dummbell Pausing Front Squats (2 Seconds in Bottom)
Mountain Climbers
METCON
Metcon (Time)
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Row
*The score today is the slowest of the 5 rounds
*Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
*Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round
*This should be a challenging weight, but one that will be completed unbroken every round
Extra
Couch Stretch 1:00 each side
Roll Quads 1:00 each side
Pigeon Stretch 1:00 each side
Roll Glutes 1:00 each side
CrossFit Allen 