CrossFitAllen – CrossFit
Warm-Up
Warmup Run
300 Meters Easy
30 Seconds Each
Active Samson
Hollow Hold
Box Step-ups (Lower Box)
Inchworm to Push-ups
Arch Hold
Lateral Box Step Overs (Lower Box)
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups (Higher Box)
Mobility
Childs Pose on Box: 45 Seconds
Up Dog: 45 Seconds
Pike Stretch: 45 Seconds
Movement Prep
8 Scap Pull-ups
6 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
6 Alternating Step-ups (Workout Weight)
Conditioning
Metcon (Time)
“Goodie Bag”
For Time:
600 Meter Run
35/25 Calorie Assault Bike
30 Toes to Bar
200 Meter Plate Carry Run (35/25)
40 Plate Carry Step-ups (35/25) (24″/20″)
35/25 Calorie Assault Bike
600 Meter Run
or RX+
800 Meter Run
50/35 Cal Assault Bike
40 Toes to Bar
200 Meter Plate Carry (45/35)
40 Plate Carry Box Step Ups (45/35)(24″/20″)
50/35 Cal Assault Bike
800 Meter Run
*Time Cap 30 Minutes
At Home METCON
Metcon (Time)
For Time:
600 Meter Run
30 Over-and-Back Dumbbell Hops
30 Toes to Bar or V-Ups
200 Meter Double Dumbbell Farmers Carry (50’s/35′)
30 Toes to Bar or V-Ups
30 Over-and-Back Dumbbell Hops
600 Meter Run
*Time Cap at 30 Minutes
Extra
(AMRAP 1:30):
12 Bar-Facing Burpees
Max Ring Muscle-ups or Strict Pullups
Rest 1 Minute
(AMRAP 1:30):
9 Bar-Facing Burpees
Max Ring Muscle-ups or Strict Pullups
Rest 1 Minute
(AMRAP 1:30):
6 Bar-Facing Burpees
Max Ring Muscle-ups or Strict Pullups
Rest 2 Minutes
(AMRAP 1:30):
12 Bar-Facing Burpees
Max Bar Muscle-ups or Strict Pullups
Rest 1 Minute
(AMRAP 1:30):
9 Bar-Facing Burpees
Max Bar Muscle-ups or Strict Pullups
Rest 1 Minute
(AMRAP 1:30):
6 Bar-Facing Burpees
Max Bar Muscle-ups or Strict Pullups
