CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (4 Rounds for reps)
“Tri Sprint Intervals V1”
4 Rounds:
AMRAP 4:
30/20 Calorie Row
21/15 Calorie Bike
Max Burpees in Remaining Time
Rest 4 Minutes Between Rounds
*Your Score is your burpees for each round
At Home METCON
Metcon (Time)
3 Rounds For Time:
1 Mile Run
Rest 3 Minutes Between Sets
Extra
Pick 1 Of The Following
Strict Pull-ups (10-9-8-7-6-5-4-3-2-1)
Regular or Deficit Strict Handstand Push-ups (10-8-6-4-2)
Ring or Bar Muscle-ups (10-8-6-4-2)
Handstand Walk (6 x 50 Feet)
Back/Front/Overhead Squat (10-8-6-4-2)
Rope Climbs (5-4-3-2-1)
Rest as Needed Between All Sets
CrossFit Allen 