CrossFitAllen – CrossFit
Warm-Up
Coach Choice, then…
Chest Stretch on Floor: 45 Seconds Each Side
Table Top Stretch: 1 Minute
Barbell Warmup
Strength
Bench Press (12 Minutes to work up to a Heavy set of 8)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“DB12”
AMRAP 12:
25 Double unders
15 Deadlifts (115/85)
25 Double unders
15 Ab Mat Sit Ups
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R+
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AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Quads
Glutes
CrossFit Allen 