CrossFitAllen – CrossFit
Daily Video
Warm-Up
2 Rounds
20 Jumping Jacks
15 Sit Ups
10 Pausing Air Squats
5 Pushup to Down Dog
Mobility
:40 Each Movement:
Pass Throughs
Seal Pose
Couch Stretch Each Side
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Beach Season”
AMRAP 15:
3 Bed Sheet Rows
3 Reverse Burpees/6 Sit Ups
3 Hollow Rocks
6 Bed Sheet Rows
6 Reverse Burpees/12 Sit Ups
6 Hollow Rocks
…
Add (3) Reps Per Round
Bed Sheet Row Link:
https://www.youtube.com/watch?v=rloXYB8M3vU
3s = 1 rd
6s = 2 rds
9s = 3 rds
12s = 4 rds
15s = 5 rds
18s = 6 rds
21s = 7 rds
24s = 8 rds
27s = 9 rds
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Beach Season”
AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
…
Add (3) Reps Per Round
Extra
Spend 2 Minutes Rolling/Smashing the Following:
Glutes
Quads
Calves
Lats
CrossFit Allen 