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
CrossFit Allen 