CrossFitAllen – CrossFit
Warm-Up
Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Mobility
Couch Stretch: 45 Seconds Each Side
Child’s Pose: 45 Seconds
Primer
2 Rounds for Quality:
20 Alternating Bird Dogs
10 Dead Bug Angels
20 Glute Bridges
10 Scap Pulllups
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Quarter Zip”
AMRAP 25:
400 Meter Run
then…
3 Rounds
4 Strict Pull-ups
8 Kettlebell Swings (50/35|R+70/53)
12 Kettlebell Reverse Lunges (50/35|R+70/53)
*After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
*For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
*Record total rounds and reps completed at the end of 25 minutes
*Only count fully completed 400 meter runs towards your score
*If you finished the full run, record 400 reps
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
Extra
3 Giant Sets:
21 Rower Pike-ups/V-Ups
15 GHD Sit-ups/30 Sit Ups
9 Strict Toes to Bar/Straight leg raises
Rest 2 Minutes Between Sets
