CrossFitAllen – CrossFit
Warm-Up
2 Minutes
Easy Row/Bike
45 Seconds Each
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog
30 Seconds Each
Right Arm Farmers Carry Lunge
Right Side Plank
Left Arm Farmers Carry Lunge
Left Side Plank
Mobility
Kettlebell Squat Hold: 1 Minute
KB Assisted Ankle Stretch :1 Minute each side
Childs Pose on KB: 1 Minute
Wrist Stretch: 30 seconds
Conditioning
Metcon (Time)
“Oh Deere”
3 Rounds For Time:
50/40 Cal Row OR 35/28 Cal Bike
100m Farmers Carry (53’s/35’s)
600m Run
100m Farmers Carry (53’s/35’s)
At Home METCON
Metcon (Time)
For Time:
50 Shuttle Runs [10 Meters]
200 Meter Farmers Carry (50’s/35’s)
5 Minute Front Plank
200 Meter Farmers Carry (50’s/35’s)
50 Shuttle Runs [10 Meters]
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Hamstrings
Upper Back
Lower Back
