CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Box Ankle Stretch: 40 Seconds Each side
Box Pigeon: 40 Seconds Each Side
Box Childs Pose: 40 Seconds
Strength
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 1 Front Squats
Minute 2: 2 Back Squats
Barbell Loaded at 75% on 1RM Front Squat
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Bootleg”
AMRAP 15:
21 Wallballs (20″/14″)
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Ab Mat Sit Ups
12 Box Jump Overs (24″/20″)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50 Double Unders (100 Singles)
40 AbMat Sit-Ups
30 Goblet Squats
20 Single Dumbbell Alternating Power Snatches
At Home METCON
Metcon (AMRAP – Rounds and Reps)
No Equipment Home Version
AMRAP 15:
50 Double Unders
40 Ab Mat sit ups
30 Air Squats
20 Burpees
*if unable to find a rope, do lateral over and back line jumps (over and back = 1 rep)
Extra
Strict Chest To Bar Biathalon
For Time:
800 Meter Row
12 Strict Chest To Bar Pull-ups
800 Meter Row
9 Strict Chest To Bar Pull-ups
800 Meter Row
6 Strict Chest To Bar Pull-ups
Every Additional Break:
200 Meter “Penalty” Row
