CrossFitAllen – CrossFit
Warm-Up
2 Rounds
30 Seconds Each
Row/Bike (Increasing Intensity)
Plate Hops
Lateral Box Step-Overs
Plate Counterbalance Squats
Plate Lateral Squats Video
Mobility
Calf Stretch on Post: 45 Seconds Each Side
Pole Pry: 45 Seconds
Pigeon Stretch: 45 Seconds Each Side
Childs Pose: 45 Seconds
Movement Prep
4 Tempo Medicine Ball Squats (3 Seconds Down)
4 Medicine Ball Squats
4 Medicine Ball Thrusters
4 Wallballs
4 Pausing Box Jumps (2 Seconds in Quarter Squat Before Take Off and 2 Seconds when Landing on Box)
4 Box Jumps
Conditioning
Metcon (Time)
“Kelly Rowland”
For Time:
50/35 Calorie Row or 40/30 Calorie Bike
3 Rounds of “Kelly”
50/35 Calorie Row or 40/30 Calorie Bike
1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
Time Cap = 30 Minutes
*Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower/bike
*Unfinished Reps count as 1 second
At Home METCON
Metcon (Time)
4 Rounds:
400 Meter Run
30 Single Arm Dumbbell Hang Clean and Jerk
30 Over-and-Back Dumbbell Hops
Extra
Body Armor
3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges
Rest as Needed Between Sets
