CrossFitAllen – CrossFit
Mobility
Full Body Foam Roll 5-7 min
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (3 Rounds for time)
“Triple Threat”
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 minute Cap
*Cap each portion at 9 minutes
*Record each time separately
*If not enough bikes/rowers, we can start on different portions and rotate Run-Row-Bike
Extra
Gymnastic Skill
For Time:
100 Double Unders/150 singles
50′ Handstand Walk/4 Wall Walks
75 Double Unders/115 Singles
50′ Handstand Walk/4 Wall Walks
50 Double Unders/75 singles
50′ Handstand Walk/4 Wall Walks
25 Double Unders/35 Singles
50′ Handstand Walk/4 Wall Walks
10 Minute Time Cap
