CrossFitAllen – CrossFit
Warm-Up
Coach Choice, then…
Couch Stretch: 1 Minute Each Side
Up Dog: 45 Seconds
Movement Prep
30 Seconds Prone PVC Liftoffs
30 Seconds PVC Arch Ups
20 Seconds Arch Hold on Bar
10 Scap Pull-ups
5 Knees to Chest
5 Toes to Bar
1 Minute Pausing PVC Zombie Squats (3 Seconds in Bottom)
5 Pausing Barbell Front Squats (3 Seconds in Bottom)
5 Front Squats
Spend 5-7 Minutes working up to or past workout weight on front squats
Conditioning
Metcon (Time)
“Diddly Squat”
3 Rounds for Time:
600 Meter run
15 Toes to Bar
10 Front Squats (135/95)
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R+
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3 Rounds For Time:
800 Meter Run
25 Toes to Bar
10 Front Squats (185/135)
At Home METCON
Metcon (Time)
3 Rounds For Time:
600 Meter Run
20 Weighted Sit-ups
10 Double Dumbbell Front Squats
Extra
Body Armor
3 Giant Sets:
30 Seconds Kettlebell Front Rack Hold
30 Seconds Kettlebell Rack Squat Hold (At Parallel)
Max Effort L-Sit
Rest 2 Minutes Between Sets
CrossFit Allen 