SATJAN16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Forearms Stretch: 45 Seconds

Active Twisted Cross: 45 Seconds

Front Rack Stretch: 45 Seconds

Conditioning

Metcon (5 Rounds for reps)

“Heavy Machinery”

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute Max Power Cleans (135/95|R+185/125)

1 Minute Max Burpees

1 Minute Rest
*We’ll work for 3 minutes straight before resting for 1 minute

*Record reps completed at each station during your 1 minute rest

*Wodify will add your 5 rounds together

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds For Reps:

1 Minute Shuttle Runs [10 Meters]

1 Minute Max Double Dumbbell Power Cleans

1 Minute Max Burpees

1 Minute Rest

Extra

Midline

3 Sets:

15 Weighted AbMat Sit-ups

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

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