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
