CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Warrior Squats: 1 Minute
Primer
2 Rounds for Quality:
10 Banded Monster Walk Steps (each direction)
20 Banded Pull Aparts
20 Glute Bridges
10 Dead Bug Angels
Conditioning
Metcon (Time)
“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Wall Ball Run (20/14)
30 Dumbbell Goblet Squats (50/35)
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R+
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400 Meter Run
30/24 Calorie Row
200 Meter Plate/Bag Carry (45/35)
20 Double Dumbell Squats (50’s/35’s)
*your slowest round is your score for the day
*stagger 2 heats by 5 minutes to ensure athletes don’t run into each other on the rower
At Home METCON
Metcon (Time)
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats
200 Meter Double Dumbbell Farmers Carry
*only record your slowest round
Extra
Body Armor
3 Giant Sets:
9 Single Legged Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
CrossFit Allen 