CrossFitAllen – CrossFit
Warm-Up
1 Round
1 Minute Active Spidermans
1 Minute Glute Bridges
2 Rounds
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)
1 Round
200 Meter Run
1 Minute Glute Bridge Walkouts
Mobility
Barbell Ankle Stretch: 30 Seconds [Each Side]
Lateral Squat Hold: 30 Seconds [Each Side]
Barbell Squat Hold: 30 Seconds
Conditioning
Metcon (Time)
“Space Cadet”
21-18-15-12-9-6-3:
Front Squats (75/55|R+95/65)
200 Meter Run
*After completing the full set of squats, you’ll run 200 meters before starting the next round
*We intended time range for this workout is between 10-18 minutes
At Home METCON
Metcon (Time)
21-18-15-12-9-6-3:
Double Dumbbell Squats
200 Meter Run
Extra
OPTION 1: BODY ARMOR
50 V-Ups Video
1:30 Hollow Hold Video
50 V-Ups Video
OPTION 2: STRICT HANDSTAND PUSH-UPS
1 Set for Max Reps
CrossFit Allen 