CrossFitAllen – CrossFit
REMINDER
Please remember to log your workout upon completion of your class.
1. We want to track your progress
2. It ensures that you don’t get charged a late cancel or no-show fee
Modify-Menu-Add Results-Then enter your score or click “Do Not Record”
When you attend yoga, you reserve your spot then you must sign in when you get there or upon completion of class
Warm-Up
General Warmup and then…
Pigeon Pose + Lat Reach: 1 Minute Each Side
Wrist Stretch: 30 Seconds each direction
Box Shoulder Stretch: 45 Seconds
Primer
2 Rounds for Quality:
10 Banded Monster Walk Steps (each direction)
20 Banded Pull Aparts
10 Pausing Glute Bridges
10 Dead Bug Angels
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
Buy-In: 40/30 Calorie Assault Bike
Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Pull-Ups
9 Sumo Deadlift High Pulls (95/65)
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R+
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Buy-In: 50/35 Calorie Assault Bike
Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)
*Today’s AMRAP workout begins with a buy-in of Assault Bike calories that only happens once
*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining
*Your score for the day is total rounds + reps completed (bike doesn’t count towards score)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Strict Pull-ups/Bent Over Rows
20 Double Dumbbell Power Cleans
40 Jumping Lunges
Extra
Endurance
For Time (Partitioned as Desired):
3K Row
50 GHD Sit-ups
10 Rope Climbs (15′)
CrossFit Allen 