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 (3 Rounds for reps)
“Time After Time”
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
*Score Each Round Separately by Total Reps
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Quads
Glutes
