CrossFitAllen – CrossFit
Warm-Up
200 Meter Easy Jog
30 Seconds Each
Active Samson
Russian Baby Makers
Active Spidermans
Lateral Squats
Push-up to Down Dog
Slow Air Squats
Mobility
Warrior Squats: 40 Seconds
Pigeon Pose + Lat Reach: 40 Seconds Each Side
Movement Prep
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
5 Thrusters
8 Scap Pullups
6 Kipping Swings
4 Kipping pull-ups
2 Chest to Bar Pullups
Conditioning
Metcon (Time)
“Huggies”
With A Partner, Running together but splitting reps evenly for Time:
600|R+800 Meter Run (Together)
40-30-20:
Front Squats (95/65)
Chest to Bar Pull-ups|R+Bar Muscle Ups(20-15-10)
600|R+800 Meter Run (Together)
40-30-20:
Thrusters (95/65)
Pull-ups
600|R+800 Meter Run (Together)
At Home METCON
Metcon (Time)
For Time:
600 Meter Run
15-12-9:
Dumbbell Front Squats (50’s/35’s)
Toes to Bar
600 Meter Run
15-12-9:
Dumbbell Thrusters (50’s/35’s)
Pull-ups
600 Meter Run
Extra
Capacity Builder
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower
[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower
[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower
