CrossFitAllen – CrossFit
Daily Video
Warm-Up
3 Rounds for Quality
100m Jog or :20 seconds out – :20 back
5 Seal to Down Dog
5 Pause Air Squats
5 Pass Throughs
Mobility
:40 Samson (each side)
:40 Chest Stretch (each side)
:40 Pole Pry
At Home METCON
Metcon (4 Rounds for reps)
“Tabata Something Else”
8 Rounds (20 Seconds On + 10 Seconds Off):
-Odd Object Rows
-Sit-ups
-Push-ups
-Air Squats
*Complete all 8 rounds at one movement before advancing to the next
*Keep a running count of the rep numbers completed at each station
*You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats
Conditioning
Metcon (Time)
“Cash Flow”
For Time:
24/21 Calorie Bike, 24/21 Calorie Row
100′ Walking Lunge
21/18 Calorie Bike, 21/18 Calorie Row
100′ Walking Lunge
18/15 Calorie Bike, 18/15 Calorie Row
100′ Walking Lunge
15/12 Calorie Bike, 15/12 Calorie Row
100′ Walking Lunge
12/9 Calorie Bike, 12/9 Calorie Row
