CrossFitAllen – CrossFit
Warm-Up
3 Rounds
30 Seconds Bike (Increasing Intensity)
30 Seconds Down Dog
30 Seconds Single Unders
30 Seconds Alternating Reverse Lunges
Mobility
Drop Ankle Stretch: 30 Seconds Each Side
Pigeon Pose on Box: 45 Seconds Each Side
Movement Prep
JUMP ROPE
20 Seconds Single Arm Spins (Each Side)
20 Seconds Single Unders
20 Seconds Double Under Practice
KBS
With Lighter Kettlebell:
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
BOX STEP OVERS
With Lighter Kettlebelll:
6 Box Step-Overs (Workout Height Box)
Conditioning
Metcon (Time)
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
60|R+80 Double Unders
300|R+400 Meter Run
20 Russian Kettlebell Swings (53/35|R+70/53)
10 Kettlebell Box Step Overs (24″/20″)
*sub 90 Singles
*stagger heats by 4 minutes if short on bikes
At Home METCON
Metcon (Time)
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings
100′ Single Dumbbell Walking Lunge
*sub 120 Singles
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Lower Back
Glutes
Forearms
