CrossFitAllen – CrossFit
Warm-Up
Rowling Game
3 Sets with Partner:
+Land Exactly on 100 Meter Row
+Burpee Penalty For Any Meters Over or Under 100 Meters
*Example: 94 or 106 = 6 Burpee Penalty
Couch Stretch: 1 Minute Each Side
Pec Stretch on Wall: 30 Seconds Each Side
Primer
3 Rounds of:
10 Single Leg KB RDLs (each leg)
10 Banded Face Pulls
10 Banded Air Squats
10 Wall Angels
Conditioning
Metcon (3 Rounds for reps)
“Lead Foot”
AMRAP 4:
21/15|R+27/21 Calorie Row
21|R+27 Burpees
21|R+27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
15/9|R+21/15 Calorie Row
15|R+21 Burpees
15|R+21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
9/6|R+15/9 Calorie Row
9|R+15 Burpees
9|R+15 Pull-ups
Extra
Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 15/9 Calorie Bike
Minute 2: 1-2 Rope Climbs
