CrossFitAllen – CrossFit
SUPPORT YOUR LOCAL BOX VIDEO
https://www.youtube.com/watch?v=VsHmASSoYME
Zoom Link
6:00 AM
https://zoom.us/j/308435139
9:00 AM
https://zoom.us/j/428803986
12:00 PM
https://zoom.us/j/796989154
5:00 PM
https://zoom.us/j/687207914
Warm-Up
6 min AMRAP
20 Single Unders/Double Unders
3 Inch Worms
5 slow burpees
10 jumping squats
Mobility
30 Seconds Each
Wall chest stretch
Seal Pose
Childs pose
Samson
Squat Hold
Support Your Local Box Week 2 Metcon
Metcon (Time)
For time (15 min cap):
Rx Version (scored)
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Scaled Version (scored)
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
Scaled Version (unofficial)
150 Single Unders
15 Burpees
100 Single Unders
12 Burpees
50 Single Unders
9 Burpees
Conditioning
Metcon (Time)
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
*your score is the slowest of the three rounds
