CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/81730816198
Daily Video
Warm-Up
30 Seconds each of:
Spiderman w/ Twist (e/s)
Samson (e/s)
Pushup-to-Down Dog
Front Plank
Side Plank (e/s)
Hollow Hold
Movement Prep
4 DB Bent over Rows (each side)
6 Pushups
8 Sit Ups
10 Lunges (5 each side)
At Home METCON
Metcon (Time)
“Barbs”
3 Rounds:
20 Single Arm DB Rows(10 e/arm)
20 Push-ups
30 Sit-ups
40 Lunges
30 Sit-ups
20 Push-ups
20 Single Arm DB Rows(10 e/arm)
Rest 3 Minutes Between Rounds
*After completing the 7 stations, you’ll rest 3 minutes between rounds
*Your score is the total time it takes to complete the 3 rounds, including rest time
Conditioning
Metcon (Time)
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
Extra
Back Squats 3 Sets of 5 Reps…
or…
Body Armor
Tabata Dumbbell Goblet Squats
8 Rounds:
20 Second Work
10 Seconds Rest
