CrossFitAllen – CrossFit
Daily Video
Warm-Up
Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Movement Prep
:30 Single DB Alt DLs
:30 Single Arm Alt DB Hang Clean and Press
Rest :30
:30 Alternating Single DB Clusters
PARKING LOT WARS
Metcon (Time)
Teams of 2, One Teammate Working at a Time
10-9-8-7-6-5-4-3-2-1:
Single Dumbbell Alternating Clusters
200ish Meter Run
*Each partner must complete the round before moving to the next.
*Example: Partner A does 10 Clusters and then runs 200m…when A gets back, B can begin their round of 10 Clusters and 200m
Conditioning
Metcon (Time)
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups
Extra
Body Armor
3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)
CrossFit Allen 