CrossFitAllen – CrossFit
Warm-Up
Line Drills
https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
Mobility
Pigeon Pose: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Conditioning
Metcon (Time)
“Charlie Brown”
On the 15:00 x 2 Rounds:
600 Meter Run
30/24 Calorie Assault Bike
200 Meter Med Ball Run (20/14)
30/24 Calorie Row
R+
On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Assault Bike
200 Meter Plate Run (45/35)
40/30 Calorie Row
*Record your times for both rounds, as your score will be the slower of the 2
*Stagger heats by 6 Minutes to allow time to sanitize machines between use
At Home METCON
Metcon (Time)
On the 15:00 x 2 Rounds:
800 Meter Run
Directly Into…
3 Rounds:
100′ Walking Lunge
20 Over-and-Back Hops Over Dumbbell
Directly Into…
200 Meter Single Dumbbell Farmers Carry (50/35)
Record your times for both rounds, as your score will be the slower of the 2
Extra
Gymnastic Capacity
On the Minute x 5:
25 Double Unders
Max Strict Handstand Push-ups
Directly Into…
On the Minute x 5:
25 Double Unders
Max Kipping Handstand Push-ups
