CrossFitAllen – CrossFit
Daily Video
Warm-Up
2 Sets
10 Dumbbell Push Press (5/5)
15 Air Squats
100m Run
2 Sets
15 Good Mornings*
30 Second Front Plank
*Use broomstick, band, or no equipment
Mobility
DB Ankle Stretch: 40 Seconds e/s
DB Goblet Squat Hold: 40 Seconds
Child’s Pose on DB: 40 Seconds
At Home METCON
Metcon (Time)
“Ham & Cheese”
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
Conditioning
Metcon (Time)
“Toe to Toe”
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
CrossFit Allen 