CrossFitAllen – CrossFit
OPEN PREP
Every Friday from now until March 11 we will do an Open Workout from a previous year. This will give us an opportunity to learn how it works, how to judge, and what to expect.
During the hour long class, we will run 2 heats, with one partner judging the other, then switching.
Warm-Up
General Warmup and then…
Barbell Ankle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
Conditioning
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
At Home METCON
Metcon (Time)
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry
20 Double Dumbbell Thrusters
Extra
Machine Conditioning
3 Sets:
8 Minutes On
4 Minutes Off
Your Choice of Bike, Row, Ski, or Run
CrossFit Allen 