CrossFitAllen – CrossFit
Warm-Up
2 minutes on a machine, then…
1 Round
30 Seconds Active Samson
1 Minute Alternating Bird Dogs
30 Seconds Active Spidermans
1 Minute Shoudler Taps
30 Seconds Down Dog
1 Minute Front Plank to Push-up Plank
30 Seconds Up Dog
1 Minute Side Plank (30 Second Each Side)
Mobility
Couch Stretch 1 min e/s
Wrist Stretch 1 min
Straddle Stretch 1 min e/s
Conditioning
Metcon (AMRAP – Rounds)
EMOM 20: (5 Rounds)
Min 1: Row 12/9 Cal or Bike 10/7 Cal
Min 2: 20 Ab Mat Sit Ups
Min 3: Row 12/9 Cal or Bike 10/7 Cal
Min 4: 15 Slam Balls (20/14)
Score will be how many rounds you complete at Rx Standards
At Home METCON
Metcon (Time)
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups
Extra
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Chest
Triceps
