CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Pigeon Pose: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
Childs Pose on Rower
Conditioning
Metcon (AMRAP – Reps)
“Fortitude”
With A Partner, Conga Style
On the Minute x 28 [ 7 Rounds]:
1 Minute Row Calories
1 Minute – 30 Double Unders (60 Singles)
1 Minute Burpees
1 Minute Rest
Workout flows like so, for 7 rounds:
Minute 1: A Rows, B Rests
Minute 2: A 30 Double Unders, B Row
Minute 3: A Burpees, B Double Unders
Minute 4: A Rest, B Burpees
*Your Score will be total reps of burpess plus total calories on the rower added together for you and your partner
*The Double unders do NOT count towards our score.
At Home METCON
Metcon (AMRAP – Reps)
Alternating On the Minute x 30:
Minute 1: 200 Meter Run
Minute 2: 12 Burpees
*score is how many minutes you complete the assigned reps
*high score would be 30
