CrossFitAllen – CrossFit
Daily Video
Warm-Up
WARM-UP
EMOM 8:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
Mobility
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
At Home METCON
Metcon (Time)
“Rancy”
Rx
4 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Front Squat
Rx+
5 Rounds for Time:
400m Run
20 Alternating DB Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS and Front Squats change arms as athlete chooses
Conditioning
Metcon (Time)
“Hurricane”
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)
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