CrossFitAllen – CrossFit
Warm-Up
:20 Single Unders
:30 Active Spidermans
:20 Single Unders
:30 Active Samson
:20 Single Unders
:30 Mountain Climbers
:20 Double Unders
:30 Reverse Lunges
:20 Double Unders
:30 Frog Hops Video
:20 Double Unders
:30 Slow Burpees
Mobility
:45 Each
Chest Stretch on ground (e/s)
Childs Pose
DB Calf/Ankle Stretch (e/s)
Seal to Down Dog
Conditioning
Metcon (Time)
“Gone In 60 Seconds”
3 Rounds:
30|R+40 Single Dumbbell Step-Back Lunges (50/35)
20|R+30 Single Dumbbell Alternating Power Snatches (50/35)
10|R+20 Burpees
On the Minute: 15|+20 Double Unders (25 Singles)
*Double unders at the top of every minute will interrupt your progress on this three round workout
*Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
*With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
*After each set of double unders, pick up wherever you left off in the round
*Your score is the total time it takes you to complete the 3 rounds
Extra
BODY ARMOR
Not For Time:
50 “Child Makers”
1 “Child Maker” is:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
