CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Twisted Cross: 45 Each Side
Dead Hang on Bar: 45 Seconds
Couch Stretch: 1:00 Each Side
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (AMRAP – Rounds)
EMOM 20
Minute 1: 15 Russian KBS (53/35|R+70/53)
Minute 2: 30|R+40 Double Unders
Minute 3: 15 Hand Release Push Ups|R+ 10 HSPU
Minute 4: 20 Step Back Lunges|R+ 2 Rope Climbs
*Your score is the number of minutes you complete at the Rx|Rx+|Scaled number of reps
*If you finish all the rounds and reps at Rx, your score would be 20.
At Home METCON
Metcon (Time)
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges
At Home METCON
Metcon (Time)
At Home no Equipment Workout
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Odd Object Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Hamstrings
Lower Back
Upper Back
CrossFit Allen 