CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pigeon Pose on box: 90 Seconds Each Side
Calf/Ankle Stretch on Box: 60 Seconds on Each Side
Childs Pose on Box: 60 Seconds
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (Time)
“Ketty”
4 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Alternating Box Step Ups (24″/20″)
*Time Cap 24 Minutes
*If Raining, sub 25/18 Cal Bike for Run
At Home METCON
Metcon (Time)
4 Rounds For Time:
400 Meter Run
30 Single Dumbbell Swings (15 Each Side)
30 Step Back Lunges
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Glutes
Quads
Hamstrings
