CrossFitAllen – CrossFit


General Warmup and Stretch


Metcon (AMRAP – Reps)

“Tri Sprint Intervals”

5 Rounds:


25/18||R+30/20 Calorie Row

15/12||R+20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds
*The Row and the Bike are buy-ins…your score is only the # of shuttles completed

*Your score is your lowest round

*Each time you pass a cone = 1 rep…down and back = 2 reps


Gymnastics Skills

On the 2:30 x 4 Rounds:

40 Double Unders or 60 Singles

15 GHD Sit-ups or 25 Ab Mat Sit Ups

Max Distance Handstand Walk in Time Remaining or HS Hold on wall

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