CrossFitAllen – CrossFit
Zoom Link
https://us02web.zoom.us/j/88951256875
Daily Video
Warm-Up
5 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog Video
20 Single Unders
10 Slow Wall Squats
Mobility
30 Seconds Each:
DB Ankle Stretch (e/s)
Wrist Stretch
Spiderman w/ Twist (e/s)
DB Squat Hold
At Home METCON
Metcon (Time)
“90 Shiny”
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Goblet/Front Squats
50 Double Unders After Each Round
*DB Power Cleans will be alternating if using a single DB
*DB Goblet Squats if using a single DB, front rack if using 2 DBs.
*Sub 75 single under for CUs
Conditioning
Metcon (Time)
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round
Extra
Body Armor
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00):
5 Dumbbell Thrusters
CrossFit Allen 