CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pigeon Pose on Box: 2 Minutes Each Side
Calf Stretch on Post: 1 Minute Each Side
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Homeward Bound”
AMRAP 20:
15 Burpee Box Jumps (24″/20″)
30/24 Calorie Row or 24/18 Cal Bike
60 Double Unders
*sub 120 Singles
====R+====
AMRAP 20:
10 Dumbbell Burpee Box Step-ups (24″/20″)
40/30 Calorie Row
80 Double Unders
*sub 160 Singles
Dumbbells: (50’s/35’s)
Cash Out
TABATA of Flutter Kicks
directly into…
50 Ab Mat Sit Ups
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Burpees
400 Meter Run
80 Double Unders
Extra
Handstand Push-ups
2 Rounds Not For Time:
30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)
50% Strict Handstand Push-ups
70% Kipping Handstand Push-ups
Rest 1-2 Minutes Between Rounds
Percentages Based on Max Set of Strict Handstand Push-ups
CrossFit Allen 