CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
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 (Calories)
“Counting Calories”
AMRAP 16:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Switch Stations After 2 Rounds of Sit-ups + Push-ups
Score is Total Calorie on the Bike
Note your total round in the “notes” if you want
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
20 Shuttle Runs [10 Meters]
40 AbMat Sit-ups
20 Push-ups
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Quads
Lats
Upper Back
