CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Ankle/Calf Stretch: 30 Seconds Each Side
Kettlebell Assisted Straddle Stretch: 1 Minute
Couch Stretch: 2 Minutes 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 (Calories)
“JackPot”
With a Partner, Staggered by 2 Minutes
5 Rounds for Calories (EMOM 20)
Minute 1: 20 Russian KBS (53/35|R+70/53)
Minute 2: 20 Ab Mat Sit Ups
Minute 3: Max Calories on Bike
Minute 4: Rest
*Your score today will be the total calories on the bike over the 5 rounds. Keep the machine on and DO NOT reset.
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 AbMat Sit-ups
400 Meter Run
30 Russian Kettlebell Swings
Extra
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Lower Back
Hip Flexors
Hamstrings
CrossFit Allen 