CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Couch Stretch: 2 Minutes Each Side
Barbell Thoracic Opener: 1 Minute
Conditioning
Metcon (Calories)
“Closing Time”
On the 2:00 x 14 Rounds:
20|R+30 Double Unders
5 Power Snatches (95/65|R+135/95)
Max Cal Bike With Time Remaining
Alternate Rounds with Partner (7 each)
Score Is Total Calories
*sub 40 Singles for 20 Dus
At Home METCON
Metcon (7 Rounds for reps)
On the 2:00 x 7 Rounds:
30 Double Unders
5 Double Dumbbell Power Snatches
Max 10 Meter Shuttle Runs
Rest 1 Minute Between Rounds
Score Is Total Shuttle Runs
Sub 60 Singles
Metcon (7 Rounds for reps)
On the 2:00 x 7 Rounds:
20 Over and Back Lateral Hops
5 Odd Object Ground to Overhead
Max 10 Meter Shuttle Runs
Rest 1 Minute Between Rounds
Score Is Total Shuttle Runs
Extra
Body Armor
3 Giant Sets:
9 Glute Ham Raises
100 Meter Double Dumbbell Front Rack Carry
15 Barbell Glute Bridges
Rest 2 Minutes Between Sets
