CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
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 (Calories)
“I Scream, You Scream”
Teams of 2
AMRAP 24:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press (50/35)
Switch Stations Every Minute
The final score is the total calories accumulated by both partners over the 24 minutes of work
At Home METCON
Metcon (Time)
8 Rounds For Time:
10 Single Arm Devil’s Press
100 Meter Farmers Carry
Alternate Arms Every Round (4 Each)
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Chest
Upper Back
