CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Single Unders
Easy Bike/Row
Push-up to Down Dog
Single Unders
Easy-Moderate Bike/Row
Front Plank on Hands
Single Unders/DUs
Moderate Bike/Row
Shoulder Taps
DUs or Practice
Faster Bike/Row
Mountain Climbers
Mobility
Chest Stretch on Wall: 45 Seconds Each Side
Seal Pose: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Conditioning
Metcon (Time)
“Underground”
For Time [30 Minute Cap]:
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
10/7 Calorie Assault Bike or Row
RX+
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike or Row
*Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
*Every 3 minutes [starting at 0:00] you’ll complete 10/7 or R+12/9 Assault Bike or Row calories
*With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
*This should work out to roughly 1 minute of biking or Rowing and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
*After getting off the bike or Rower, you’ll pick up wherever you left off in the workout
At Home METCON
Metcon (Time)
For Time [30 Minute Cap]:
80 Double Unders, 40 Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
150 Meter Run
RX+
100 Double Unders, 50 Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
200 Meter Run
Extra
Gymnastic Capacity
AMRAP 2: Handstand Walk or Get Upside Down
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom)
Rest 30 Seconds
AMRAP 2: Handstand Walk or Get Upside Down
