CrossFitAllen – CrossFit


General Warmup and then…

Pigeon Pose: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Childs Pose on Rower


Metcon (AMRAP – Reps)


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.


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

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