CrossFitAllen – CrossFit
Mobility
Spending 5-7 Minutes Rolling/Smashing:
Calf
Glutes
Hips
Lats
Quads
Warm-Up
Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Mobility
Pigeon stretch: 1 Minute Each side
Samson stretch: 1 Minute Each Side
Calf/Ankle Stretch: 45 Seconds Each
Childs Pose: 1 Minute
Conditioning
Metcon (Time)
With A Partner, one working at a time, Each complete the following for time:
200m Run
400m Run
600m Run
800m Run
600m Run
400m Run
200m Run
or R+
200m Run
400m Run
600m Run
800m Run
1000m Run
800m Run
600m Run
400m Run
200m Run
*If unable to Run, sub Bike (3x distance) or Row (1.25x distance)
*scale distances so that you can complete the rounds accordingly
200m under 1:15
400m under 2:30
600m under 3:45
800m under 5:00
At Home METCON
Metcon (Time)
With A Partner, one working at a time, Each complete the following for time:
200m Run
400m Run
600m Run
800m Run
600m Run
400m Run
200m Run
If unable to find a partner, rest to work ratio is 1:1
*scale distances so that you can complete the rounds accordingly
200m under 1:15
400m under 2:30
600m under 3:45
800m under 5:00
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Hamstrings
Upper Back
Lower Back
CrossFit Allen 