CrossFitAllen – CrossFit
Warm-Up
PVC Flow Warmup and then…
Wall Twist: 1:30 Each Side
Calf/Ankle Stretch: 30 Each Side
Conditioning
Metcon (3 Rounds for reps)
“Whatever’s Left”
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (75/55)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (95/65)
9 Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (115/75)
6 Chest to Bar Pulups
=====R+=====
“Whatever’s Left”
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
Your score for each round is the total REPS completed
-First AMRAP: 24 Reps Per Round
-Second AMRAP: 18 Reps Per Round
-Third AMRAP: 12 Reps Per Round
At Home METCON
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
12 Double Dumbbell Thrusters
12 V-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
9 Double Dumbbell Thrusters
9 Alternating Dumbbell Plank Rows
Rest 5 Minutes
AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
6 Double Dumbbell Thrusters
6 Devil’s Press
*Your score for each round is the total REPS completed
-First AMRAP: 24 Reps Per Round
-Second AMRAP: 18 Reps Per Round
-Third AMRAP: 12 Reps Per Round
Extra
Front Squats
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
Set 1: 55% 1RM Front Squat
Set 2: 60% 1RM Front Squat
Set 3: 65% 1RM Front Squat
Sets 4-5: 65-75% 1RM Front Squat
