CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/84122063891
Daily Video
Warm-Up
4 Minutes for Quality:
5 Pushup to Down Dog
10 Pausing Air Squats
30 Single Unders
Mobility
30 Seconds each of:
DB Ankle Stretch (e/s)
Wrist Stretch
Wall Chest Stretch (e/s)
DB Squat Hold
At Home METCON
Metcon (Time)
“Round-a-Bout”
For Time:
30|R+50 Single Arm Alternating Dumbbell Squat Cleans
*75|R+100 Double Unders
30|R+50 Hand Release Push-ups
*75|R+100 Double Unders
30|R+50 Single Arm Alternating Dumbbell Squat Cleans
*Sub 150 Single Unders
Conditioning
Metcon (Time)
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Assault Bike
Your score is the slowest of the 6 rounds
Extra
Body Armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up
*With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
CrossFit Allen 