CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Child’s Pose on Box: 1 Minute
Wrist Stretches on Box: 30 Seconds Each Direction
Movement Prep
Conditioning
Metcon (Time)
Long Haul
2 Rounds:
20 Push Presses (95/65)
25 Burpees
30 Single Dumbbell Box Step-ups (Alternating)
35/28 Calorie Row
R+
2 Rounds
20 Push Press (115/85)
30 Burpees
40 Single Dumbell Box Step Ups (Alternating)
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
*Stagger heats by 4-5 minutes
Extra
Beast Builder
On the Minute x 7:
Thrusters
Minute 1: 95/65|R+115/85
Minute 2: 115/85|R+135/95
Minute 3: 135/95|R+155/105
Minute 4: 135/95|R+155/105
Minute 5: 135/95|R+155/105
Minute 6: 115/85|R+135/95
Minute 7: 95/65|R+115/85
Max Unbroken Reps at Each Barbell
CrossFit Allen 