CrossFitAllen – CrossFit
Mobility
KB Psoas Smash 1:00 each side
KB Lat Smash 1:00 each side
KB Calf Smash 1:00 each side
then…
Couch Stretch: 45 Seconds Each Side
Straddle Stretch with Kettlebell: 45 Seconds
Warm-Up
General Warmup and Stretch, then
Movement Prep
Conditioning
Metcon (AMRAP – Reps)
Vertigo
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
100 Meter Run
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
200 Meter Run
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
300 Meter Run
…
Continue to Add (10) Reps/100m Until Time
*After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…
*The score of this longer AMRAP is total reps completed at the end of 18 minutes
*Every 10 Meters is a Rep for the Run ie. 100 meters = 10 reps
Extra
Up Dog: 1 Minute
Pigeon Pose: 1 Minute Each Side
Wrist Stretch: 1 Minute
CrossFit Allen 