MONFEB15

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

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