CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Front Rack Stretch: 1 Minute
Chest Stretch on Wall: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
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)
“Aftertaste”
10-9-8-7-6-5-4-3-2-1:
Strict Presses (75/55|R+95/65)
After Each Set:
400 Meter Assault Bike or 200M Row
15 AbMat Sit-ups
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Weighted Sit-ups
12 Single Arm Dumbbell Strict Press (6 Each Side)
Extra
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Upper Back
Hamstrings
