CrossFitAllen – CrossFit
Warm-Up
2 Minute Easy Row
1 Minute Wall Squats
1 Minute Romaninan Deadlifts (Lighter Kettlebell)
1 Minute Lateral Box Step-ups (:30 Each Side)
Mobility
Ankle Rocks on Box: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Strength
Front Squat (8-6-4-2 )
8 @ 73%
6 @ 78%
4 @ 83%
2 @ 88%
*Percentages based off 1 Rep Max Front Squat
*Try for a set every 2 minutes
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Dream Team”
[Teams of 2]
AMRAP 16|R+20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (53/35|R+70/53)
30 Burpee Box Jumps (24/20)
*Athletes can split the work however they see fit over the 20 minutes of work
*KBS-Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
*WB-Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
At Home METCON
Metcon (Time)
30-20-10:
Alternating Dumbbell Power Snatches
Burpees
Directly Into…
10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters
Extra
Strict Gymnastics
Not For Time:
Accumulate 20 Wall Walks
