CrossFitAllen – CrossFit
Warm-Up
Spend 5-7 Minutes Rolling:
Calf, Hamstrings, Glutes, Lats, Quads
then…
30 Seconds Each
Single Unders
Active Spidermans
Single Unders or Double under
Lateral Squats
Double Unders
Mountain Climbers
Mobility
Couch Stretch: 90 Seconds Each Side
Pigeon Pose: 90 Seconds Each Side
Calf/Ankle Stretch: 45 Seconds Each Side
Conditioning
Metcon (3 Rounds for reps)
“Repeat After Me”
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
*Sub 30 Single Unders
*Each portion is scored separately, for a total of 3 separate scores, then Wodify will add them together
*If more than 6 athletes, stagger heats by 6 minutes
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
21 Double Unders
9 Burpees
Sub 30 Single Unders
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Upper Back
Quads
Lats
CrossFit Allen 