CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pec Stretch on Wall: 30 Seconds Each Side
Table Top Stretch: 45 Seconds
Overhead Stretch on Wall: 1 Minute
Conditioning
Metcon (AMRAP – Rounds and Reps)
With a Partner…alternating full rounds:
25 Minute AMRAP
1 Round of Cindy
400/300 Meter Bike
5 Hang Power Snatch (95/65)
1 Round of Cindy is…
5 Pullups
10 Push Ups
15 Air Squats
=======R+=======
1 Round of CTB Cindy
400/300 Meter Bike
5 Hang Squat Snatch (115/85)
1 Round of CTB Cindy is…
5 Chest to Bar Pullups
10 Push Ups
15 Air Squats
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400 Meter Run
30 Double Unders
20 Alternating Dumbbell Snatches
10 Renegade Rows
Extra
Overhead Squat
Heavy Set of 3
CrossFit Allen 