CrossFitAllen – CrossFit
REMINDER
THE FINAL OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!
Regular class schedule until Friday, then the schedule will be as follows:
Friday
5:00 AM
12:00 PM
Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.
Warm-Up
General Warmup and then…
Calf/Ankle Stretch
Pigeon Pose on Box
Child’s Pose on Box
Warrior Squat
Wrist Stretch
Conditioning
Metcon (Time)
“The Old Block”
For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral|R+ Bar Facing Barbell Burpees
20 Power Snatches (96/65|R+115/85)
1,000 Meter Row
Stagger heats by 7 Minutes
At Home METCON
Metcon (Time)
For Time:
80 Air Squats
40 Single Dumbbell Step Back Lunges (20 Each)
40 Lateral Burpees Over Dumbbell
40 Alternating Dumbbell Snatches
800 Meter Run
Extra
Body Armor
4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
Rest As Needed Between Sets
