CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Skill
Spending 8-10 Minutes working on a skill of your choice:
-Pullups
-Rope Climbs
-HS Hold
-HS Walk
-Get Upside Down
-Pistols
-Toes 2 Bar
-Double unders
……
Conditioning
Metcon (Time)
“SPIN MOVE”
For Time:
600 Meter Run
3 Rounds:
40 Double Unders
20 AbMat Sit-ups
10 Push-ups
600 Meter Run
3 Rounds:
40 Double Unders
20 AbMat Sit-ups
10 Push-ups
600 Meter Run
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R+
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For Time:
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
*Sub 60 Singles
At Home METCON
Metcon (Time)
5 Rounds For Time:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
Sub 75 Singles
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Calves
Quads
Glutes
