CrossFitAllen – CrossFit
Mobility
Spend 5 minutes foam rolling/smashing any problem areas, then…
1 min each side banded Samson
1 min Pole Pry stretch
:30 each 3 way banded shoulder stretch
Warm-Up
General Warmup and Movement Prep
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 24:
w/ A Partner
2 Ab Mat Sit Ups
2 Burpee Box Jumps
100m Run
4 Ab Mat Sit Ups
4 Burpee Box Jumps
100m run
6 Ab Mat Sit Ups
6 Burpee Box Jumps
100m Run
….increase reps by 2 each round, but the run stays the same
*Each partner must complete each number before moving up by 2…
*Example: “A” completes 2 Sit ups, 2 BBJumps, and the run. Then “B” completes 2 sit-ups, 2 BBJumps, and the run. They then move to the round of 4s.
*Score is Rounds plus Reps: 1 Round=both partners completing the reps.
*Run does not count for reps
*Sub 300m bike or 120m Row
Extra
Lats Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minute Each Side
Upper Back Foam Roll:
1-2 Minutes
