CrossFitAllen – CrossFit
Daily Video
Zoom Link
https://us02web.zoom.us/j/85107221766
Warm-Up
2 Sets
30 Seconds Single Unders
30 Seconds Active Samson Video
30 Seconds Push-up to Down Dog Video
30 Seconds Slow Air Squats
Mobility
30 Seconds of each:
DB Ankle (e/s)
DB Childs Pose
Samson (e/s)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Ceiling Fan”
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
*Sub 60 Single Unders
*Sub Reverse Front Rack Lunges or Bodyweight Lunges
Conditioning
Metcon (Time)
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 7 Wallballs (20/14)
Extra
Body Armor
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
CrossFit Allen 