CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Reverse Table Stretch: 1 Minute
Barbell Thoracic Opener: 90 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)
“Miracle-Gro”
Teams of 3, Conga Line Style
5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses (95/65)
*Athlete A will start on the 200m Run. When A gets back, B will start on the 200m Run and A will move to 15/12 Calories on the Bike. When B gets back from the Run, C will wtart on the run, B will move to the bike, and A will move to 9 Strict Press.
*Athletes can not start the next station until the other two athletes complete their station
At Home METCON
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press (10 Reps Each)
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Calves
Lats
Quads
