CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Wall Twist Squat: 1 Minute (Each Side)
PVC Wall Squats: 30 Seconds
Turn Back Stretch: 1 Minute (Each Side)
PVC Hammer Stretch: 30 Seconds (Each Side)
Movement Prep
:40 Seconds Waiter PVC Squats
10 PVC Overhead Squats (Regular Grip)
5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)
Conditioning
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
At Home METCON
Metcon (Time)
5 Rounds For Time:
400 Meter Run
15 Double Dumbbell Front Squats
Extra
Gymnastic Stamina
On the 3:00 x 5 Rounds:
30 Double Unders
30% of Max Ring Muscle-ups
30 Double Unders
30% of Max Strict Handstand Push-ups
Recovery Assault Bike with Time Remaining
CrossFit Allen 