CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Dumbbell Ankle Stretch: 45 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Movement Prep
Conditioning
Metcon (Calories)
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
*Score is the sum of all three rows
*Single DB held anywhere for the DB Lunges
*If not finished with Lunges and Situps by 4:00, go to the rower
Extra
Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups/HS Wall Hold
Minute 3: 20 GHD Sit-ups/Weighted Sit Ups
Minute 4: 30% Max Strict Handstand Push-ups/HS Wall Hold
CrossFit Allen 