CrossFitAllen – CrossFit
Daily Video
Warm-Up
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
At Home METCON
Metcon (Time)
“Double Time”
For Time:
RX
2 Mile or 20 Minute Run
Every 3 Minutes:
7 Burpees + 15 Air Squats
RX+
3 Mile Run or 30 Minutes
Every 3 Minutes:
9 Burpees + 21 Air Squats
*Don’t worry so much about the distance…just keep moving!
Conditioning
Metcon (Time)
“The Green Mile”
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
Extra
Body Armor
50-40-30-20-10:
Hollow Rocks
After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)
