CrossFitAllen – CrossFit
Warm-Up
General Warmup and Then…
Calf/Ankle Stretch: 30 Seconds E/S
Wrist Stretch: 30 Seconds
Childs Pose: 45 Seconds
Conditioning
Metcon (Time)
“Tread Water”
For Time:
1,600/1,200 Meter Row
100 Double Unders
8 Rounds of “Cindy”
*sub 200 singles
=====R+====
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
*sub 300 singles
1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
At Home METCON
Metcon (Time)
For Time:
1 Mile Run
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Extra
Gymnastics Stamina
For Time:
9-6-3-6-9:
Burpee Box Jump Overs (30″”/24″”)
Bar Muscle-ups
