CrossFitAllen – CrossFit
Warm-Up
General Warm up and Then…
Couch Stretch: 1 Minute Each Side
Barbell Assisted Squat Hold: 30 Seconds
Ankle/Calf Stretch: 30 Seconds
Front Rack stretch: 30 seconds
Conditioning
Metcon (Time)
“So Fresh, So Clean”
With A Partner:
10-9-8-7-6-5-4-3-2-1: Squat Cleans
20-18-16-14-12-10-8-6-4-2: Row(Cal)
Rx: (115/85)
R+: (135/95)
25 Minute Cap
The Workout will flow as follows:
A does 10 Squat Cleans while B does 20 Calories on the Rower
B does 10 Squat Cleans while A does 20 Calories on the Rower
A does 9 Squat Cleans while B does 18 Calories on the Rower
B does 9 Squat cleans while A does 18 Calories on the Rower
A: 8 Squat Cleans
B: 16 Cal row
B: 8 Squat Cleans
A: 16 cal row
……
At Home METCON
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squat Cleans
Before Each Round:
200 Meter Run
Extra
MIDLINE
3 Sets:
30 GHD Sit-ups
30 Dumbbell Weighted Glute Bridges
CrossFit Allen 