CrossFitAllen – CrossFit
Daily Video
Warm-Up
2 Rounds
15 Knuckle Drags
15 Glute Bridges
15 Air Squats
Mobility
:30 Each
DB Ankle Stretch e/s
Childs Pose
At Home METCON
Metcon (Time)
“Three-Peat”
3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters
*On all DB movements, alternate hands every 5 repetitions.
Extra
Spend 5-7 minutes practicing the following:
HS Walks
Single Leg Squats/Pistols
CrossFit Allen 