CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pec Stretch on Wall: 40 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Kickstarter”
AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
30 Hand Release Push-ups
Extra
Body Armor
3 Sets of 12: Dumbbell Bench Press
3 Sets of 12: Barbell Bent Over Row
3 Sets of 12: Barbell Good Mornings
Rest 1-2 Minutes Between Sets
CrossFit Allen 