CrossFitAllen – CrossFit
Warm-Up
Rowling
Play as an AMRAP 6
Goal is To Land Exactly On 100 Meters
Every Meter Under or Over = 1 Burpee + 1 Air Squat
Example: 99 or 101 Meters = 1 Burpee + 1 Air Squat
Reset the Monitor Each Round
Conditioning
Metcon (AMRAP – Rounds and Reps)
“On To The Next One”
With a Partner, split reps evenly
AMRAP 20:
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
40/30 Calorie Row
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Single Dumbbell Russian Swings
20 Single Dumbbell Goblet Squats
20 Shuttle Runs [10 Meters]
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Upper Back
Hamstrings
CrossFit Allen 