CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Glute Bridges
Conditioning
Metcon (Time)
“Airplane Mode”
For Time:
50/35 Cal Bike
25 WallBalls
50/35 Cal Row
25 WallBalls
50/35 Cal Bike
25 WallBalls
50/35 Cal Row
25 WallBalls
*If short on Bikes/Rowers, stagger heats by 4-5 minutes
Extra
Strict Gymnastics
12-9-6:
Strict(Banded) Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups (HS Hold on wall :30, :25, :20)
Directly Into…
6-9-12:
Strict (banded)Pull-ups
Strict Handstand Push-ups (Floor) ( HS Hold on Wall :20, :25, :30)
*5 Minute Time Cap on Each
CrossFit Allen 