CrossFitAllen – CrossFit
Mobility
Spend 4-5 minutes rolling/smashing Calves, Glutes, and Lats
then…
1:00 Kneeling KB Calf Stretch each side
1:00 Box Shoulder Stretch
1:00 Figure 4 or Pigeon Each Side
Warm-Up
Coach’s Choice General Warm-Up
Conditioning
Metcon (Time)
“Old MacDonald”
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
100 Feet Walking Prisoner Lunges
+Getting after some “Grunt Work” in today’s triplet workout
+Looking for these 5 rounds to take somewhere between 15-25 minutes to complete
Extra
COOL DOWN
Calf Foam Roll:
1-2 Minutes Each Side
Quad Foam Roll:
1-2 Minutes Each Side
Glute Foam Roll:
1-2 Minutes Each Side
Lats Foam Roll:
1-2 Minutes Each Side
CrossFit Allen 