CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Barbell Ankle Stretch: 60 Seconds
Front Rack Stretch: 45 Seconds
Forearms Stretch: 30 Seconds
Conditioning
Metcon (Time)
“That Escalated Quickly”
For Time:
3 Rounds:
12 Front Squats (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Thrusters (95/65)
25 Double Unders
800 Meter Run
3 Rounds:
6 Hang Squat Clean Thrusters (95/65)
25 Double Unders
*sub 50 Singles
====R+====
3 Rounds:
15 Front Squats (135/95)
30 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (115/85)
30 Double Unders
800 Meter Run
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
30 Double Unders
*sub 60 singles
*Choose a lighter load that allows you to complete each round within 2 sets
At Home METCON
Metcon (Time)
HOME GYM
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders
Extra
Static Position Holds
Accumulate The Following Totals:
A) 2:00 Bottom of Front Squat (95/65)
B) 2:00 Barbell Overhead (75/55)
C) 2:00 Bottom of Overhead Squat (45/35)
