WEDOCT9

CrossFitAllen – CrossFit

Warm-Up

3 Rounds

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Seconds Banded Drills

Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch

45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS

Round 1: Air Squats

Round 2: Glute Bridges

Round 3: Glute Bridge Walkouts

Conditioning

Metcon (Time)

“WOW Air”

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Plate Run(45/25)
This 3-round workout is designed to be low skill and high effort

With simple movements, athletes can focus more on their effort than the movements themselves

Looking for this workout to take somewhere between 20-30 minutes to complete

Extra

Calf Smash 1:00 each calf

Calf Stretch 1:00 each calf

Quad Smash 1:00 each side

Couch Stretch 1:00 each side

Glute Smash 1:00 each side

Pigeon Stretch 1:00 each side

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