CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch then…
Movement Prep
“Get Upside Down” for 5-7 minutes
-HS Walks
-HS Push Ups
-HS Holds
-Tripods
-Box HS
Strength
Strict Gymnastics (3 Sets for Max Reps (Choose 1):)
-Max Strict Handstand Push-ups
-Max Strict Ring Dips
-Max Push-ups
*Choose 1 of the 3 movements and then do 3 max sets
*Rest 2 minutes between attempts
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders
*Sub 40 Singles
Extra
Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)
