CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/83216399849
Daily Video
Warm-Up
2 Rounds of :30 Each
Inch Worm – Push Up
Hollow Hold
DB Hop Overs
1st Rd Air Squats/2nd Rd Goblet Squat
Mobility
30 Seconds Each
Seal Pose
DB Straddle Stretch
Childs Pose
Figure 4 (each side)
At Home METCON
Metcon (Time)
“SFRAN”
21-15-9 Reps for Time:
-Dumbbell Goblet Thrusters
-Russian Dumbbell Swings
-Single Arm Dumbbell Bent Over Rows (each arm)
Conditioning
Metcon (Time)
“Workaholic”
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Extra
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
