CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/82487028029
Daily Video
Warm-Up
2 Rounds…30 seconds each of:
Slow Air Squats
Spiderman w Twist
Down Dog w/ Calf and Hamstring Emphasis
Jumping Jacks
Squat Jumps
Mountain Climbers
Mobility
40 Seconds Each of:
DB Goblet Squat Hold
Seal Pose
DB Behind Head Tricep Stretch
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Bergeron DBeep Test”
On the Minute For As Long As Possible:
5|R+7 Single Dumbbell Goblet Thrusters
5|R+7 Alternating Single Dumbbell Power Snatches
5|R+7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
Conditioning
Metcon (AMRAP – Rounds and Reps)
“21 Jump Street”
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
Extra
Body Armor
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups
CrossFit Allen 