CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Couch Stretch: 1 Minute Each Side
Pigeon Stretch: 45 Seconds Each Side
Ankle/Calf Stretch: 30 Each Side
Strength
Back Squat (Heavy Set of 5)
Athletes will have 15 Minutes to work towards a heavy set of 5 back squats
Conditioning
Metcon (Time)
“Finish Line”
For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into…
800 Meter Run
*We expect this shorter workout to take between 7-12 minutes to complete
*With lower overall volume, we get the most out of this piece by bringing the intensity
At Home METCON
Metcon (Time)
HOME GYM
For Time:
30-20-10:
Single Arm Russian Dumbbell Swings
Burpees
Directly Into…
800 Meter Run
Extra
Midline
3 Giant Sets:
10 Weighted Sit-ups
20 Sit-ups (Unweighted)
:30 Second Hollow Hold
Rest 2 Minutes Between Sets
CrossFit Allen 