CrossFitAllen – CrossFit
Warm-Up
Running Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Reach: 1 Minute Each Side
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)
*Your score will be Rounds plus Reps after the 1 mile Run
*Sub 75 Singles per Round
At Home METCON
Metcon (AMRAP – Rounds and Reps)
“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)
Extra
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
