CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 30 Seconds Each Side
Strength
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 1 Front Squats
Minute 2: 2 Back Squats
Barbell Loaded at 80% on 1RM Front Squat
Conditioning
Metcon (Time)
“Tricycle”
For Time:
Buy-In: 800 Meter|R+1200 Meter Run
Directly Into…
21-15-9:
Kettlebell Swings (53/35|R+70/53)
Pull-ups
Thrusters (75/55|R+95/65)
At Home METCON
Metcon (Time)
For Time: 1000 Meter Run
Directly Into…
30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
Switch Arms As Needed
Extra
Bike Conditioning:
Minute 1: 15/12 Cal
Minute 2: 12/9 Cal
Minute 3: 9/6 Cal
Minute 4 Rest
Minute 5: 15/12 Cal
Minute 6: 12/9 Cal
Minute 7: 9/6 Cal
Minute 8 Rest
Minute 9: 15/12 Cal
Minute 10: 12/9 Cal
Minute 11: 9/6 Cal
