CrossFitAllen – CrossFit
Warm-Up
40 Seconds
Double Under Practice
Down Dog
Easy Row
Double Under Practice
Up Dog
Moderate Row
Double Under Practice
Active Dive-bombers
Faster Row
*Partners Rotating Through 3 Stations
MOBILITY
Couch Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Conditioning
Metcon (Calories)
“My Fitness Pals”
Teams of 3
5 Rounds:
Minute 1: 50 Double Unders*
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calories Row
Minute 4: Rest
*Score is Total Row Calories
*work :45 or 75 singles
*Keep Rower calories for entire workout
Extra
3 rds
12 banded monster walks e/ directions
:30 Dead Hang on PU Bar
12 banded Good Mornings
CrossFit Allen 