CrossFitAllen – CrossFit
Warm-Up
2 Rounds
30 Seconds Row
30 Seconds Squat to Stands
30 Seconds Hollow Hold
30 Seconds Single Leg Glute Bridges (Each Side)
Mobility
Barbell Ankle Stretch: 45 Seconds
Wall Turn Back Stretch: 45 Seconds Each Side
Movement Prep
Barbell Warmup, then…
With an Empty Barbell:
5 Power Cleans
5 Front Squats
5 Push Press
3 Squat Cleans
3 Squat Clean Thrusters
10 Scap Pull-ups
15 Second Hollow Hold on Bar
1-3 Strict Pull-ups
6 Kip Swings
4 Kipping Pullups
2 CTB Pullups
Conditioning
Metcon (Time)
“Never Forget”
For Time:
Buy-In: 2001 Meter Row
Directly Into…
4 Rounds:
9 Clusters (115/85|R+135/95)
11 Pullups||R+Chest to Bar Pullups
Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
Each number has it’s own meaning:
-2001 Meter Row: The Year
-4 Rounds: The Number of Planes
-9 Clusters: The Month
-11Pull-ups: The Day
Alternate Partner WOD
Metcon (Time)
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
At Home METCON
Metcon (Time)
For Time:
Buy-In: 2001 Meter Row or Run
4 Rounds:
9 Double Dumbbell Clusters
11 Strict Pull-ups or Dumbell Rows (each Arm)
Extra
Strict Gymnastics
21-15-9:
Strict Handstand Push-ups
Strict Toes to Bar
Strict Ring Dips
