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)
“Absolute Value”
2 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories
During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)
*The score at the end of the workout is total calories accumulated as a team
*Before athletes can get back on the bike, they must complete the prescribed number of kettlebell swings
At Home METCON
Metcon (Time)
3 Rounds For Time:
200 Meter Run
10 Single Dumbbell Russian Swings (5 Each)
400 Meter Run
20 Single Dumbbell Russian Swings (10 Each)
600 Meter Run
30 Single Dumbbell Russian Swings (15 Each)
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lower Back
Upper Back
Quads
Glutes
