CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Child’s Pose on Ball: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Movement Prep
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Cal Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Cal Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Cal Bike
…
Climb By 3’s Each Round
*Athletes Switch After Completing Full Rounds
*One athlete works at a time
*We’ll complete full rounds before switching off
*Each athlete will complete every round before climbing in reps
For Example:
Athlete 1: 3-3-3
Athlete 2: 3-3-3
Athlete 1: 6-6-6
Athlete 2: 6-6-6
…
*The final score for the day is total rounds and reps completed
*Every time one athlete finishes their round, score 1 round
*For Example: If the team makes it through the round of 15’s, their score is 10 rounds
Extra
Front Squat Complex
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
CrossFit Allen 