CrossFitAllen – CrossFit
Daily Video
Warm-Up
3 Sets
1 Minute Active Spidermans Video
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit
Using the wall as back support, sit in a position just below parallel
The hips and shins should both be at 90 degrees
At Home METCON
Metcon (Time)
“Grip Don’t Trip”
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Metcon (Time)
“Grip Don’t Trip”
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Extra
Spend 5-7 Minutes Rolling/Smashing:
Quads
Lats
Calves
Glutes
