CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/88271907648
Daily Video
Warm-Up
2 Rounds of 30 seconds each:
Single Unders/DUs
Active Samson
Air Squats (slow)
Movement Prep
1 Round of :30 Each
Dumbbell Deadlifts (alternating)
DB Hand Clean and Press (each side)
Front Squats (each side)
Reverse Lunges
At Home METCON
Metcon (4 Rounds for reps)
“Macho Taco”
4 Rounds x AMRAP 3:
50 Double Unders(75 Singles)
20 Jumping Lunges/Reverse Lunges
Max Rounds of Dumbbell “Macho Man”
Rest 1 Minute Between Rounds
*1 Round of Macho Man:
3 DB Power Cleans
3 DB Front Squats
3 DB Shoulder to Overhead
1 Round of Macho Man = 9 Reps
*Alternate arms with complete rounds
*Score is only Reps of Macho Man completed per round (4 separate scores)
Extra
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings/Sub DB or Broom stick GMs
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts
CrossFit Allen 