CrossFitAllen – CrossFit
Daily Video
Zoom Link
6:00AM
https://zoom.us/j/542240632
9:00AM
https://zoom.us/j/519944118
12:00PM
https://zoom.us/j/338363255
5:00PM
https://zoom.us/j/959743419
Warm-Up
Quick Calf/Ankle Stretch
30 Single Unders
30 Double Unders :30 Practice
2 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
Mobility
Pigeon + Wrist Stretch: 40 Seconds
Calf/Ankle/Hamstring: 40 Seconds
Child’s Pose: 40 Seconds
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Hannah Banana”
AMRAP 15:
10 Toe Raises
20 Alternating Dumbbell Power Snatches
40 Double-Unders (60 Singles)
*see daily video for toe raises
Conditioning
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
