CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Dumbbell Ankle Stretch: 30 Seconds Each Side
Forearms Stretch: 30 Seconds
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)
“Catch Fire”
3 Rounds For Time:
1,000 Meter Row or 50/35 Cal Bike
200 Meter Farmers Carry (50’s/35’s)
40 Reverse Lunges
At Home METCON
Metcon (Time)
3 Rounds For Time:
400 Meter Run
200 Meter Farmers Carry (50’s/35’s)
40 Reverse Lunges
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Forearms
Hamstrings
Quads
Glutes
CrossFit Allen 