CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
PVC Flow
Calf/Ankle Stretch
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Powerlines”
With a Partner Alternating Movements
AMRAP 25:
10 Power Snatches (75/55|R+95/65)
2 Rounds of “Cindy”|R+”C2B Cindy”
400/300 Meter Row
50 Meters on the Rower = 1 Rep
C2B Cindy = Cindy with Chest to Bars pull-ups
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
20 Alternating Single Dumbbell Power Snatches
4 Rounds: 15 Push-ups + 15 Air Squats
800 Meter Run
Extra
Gymnastics Practice (5-10 Minutes @ 1-2 Stations)
Ring Muscle-ups
Kipping Handstand Push-ups
Pistols
