CrossFitAllen – CrossFit
Warm-Up
General warmup and then…
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Primer
2 Rounds for Quality:
15 Banded Monster Walks (each direction)
15 Banded Overhead Pull-Aparts
15 Banded Good Mornings
15 Dead Bug Angels
Conditioning
Metcon (3 Rounds for reps)
“Lead Foot”
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Pull-ups
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Burpees
15 Toes to Bar
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Burpees
9 Pull-ups
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AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
At Home METCON
Metcon (3 Rounds for reps)
3 Rounds for Reps:
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
Record your burpee pullups or burpess for each separate AMRAP
Extra
Strict Handstand Push-up Conditioning
For Time:
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
Rest 1 Minute Between All Sets
