WEDFEB17

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle Calf Stretch: 45 Seconds Each Side

Pigeon Pose: :45 Each Side

Front Rack Stretch: 45 Seconds

Conditioning

Metcon (3 Rounds for reps)

“9 to 5”

AMRAP 5:

15/12 Calorie Bike

12 Pull Ups|R+C2B Pull-ups

9 Front Squats (95/65|R+135/95)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Bike

9 Pull Ups|R+C2B Pull-ups

6 Front Squats (115/85|R+155/115)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Bike

6 Pull-Ups|R+C2B Pull-ups

3 Front Squats (135/95|R+185/135)
*Enter total REPS completed for each AMRAP

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Alternating Dumbbell Plank Rows

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs (10 Meters)

9 Alternating Dumbbell Plank Rows

6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs (10 Meters)

6 Alternating Dumbbell Plank Rows

3 Double Dumbbell Front Squats

At Home METCON

Metcon (3 Rounds for reps)

At Home No Equipment Workout

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Odd Object Bent Over Rows

9 Jumping Air Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs (10 Meters)

9 Odd Object Bent Over Rows

6 Jumping Air Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs (10 Meters)

6 Odd Object Bent Over Rows

3 Jumping Air Squats

Extra

Skill Conditioning

For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

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