CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Easy Bike
Active Spidermans
Russian Baby Makers
Shoulder Taps
Moderate Bike
Mountain Climbers
Straight Leg Sit-ups
Arch Hold
Faster Bike
Frog Hops
Inchworm to Push-ups
Hollow Hold
Mobility
Pike Stretch: 40 Seconds
Up Dog: 40 Seconds
Child’s Pose: 40 Seconds
Conditioning
Metcon (3 Rounds for reps)
“4EVER”
AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Pull-ups
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Toes to Bar
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Burpees
9 Pull-ups
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or RX+
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AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Pull-ups
*Your score for each AMRAP 4 is total reps completed…you will enter 3 separate scores
At Home METCON
Metcon (3 Rounds for reps)
AMRAP 4:
27 Jumping Lunges
27 Burpees
27 Push Ups
Rest 4 Minutes
AMRAP 4:
21 Jumping Lunges
21 Burpees
21 Push Ups
Rest 4 Minutes
AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Push Ups
Extra
Not For Time:
30 GHD Sit-ups
40 AbMat Sit-ups
50 Hollow Rocks
40 AbMat Sit-ups
30 GHD Sit-ups
